WOD – Sat, Jan 25
Intent
Warm Up (Checkmark)
:30 bike or Row/ :30 rest with partner
X 5 (5:00)
_________
10 medball ground to overhead
10 walking lunge
10 scap pull up
2 rounds
________
5 kipping swing
5 toes to bar/ knees to elbow or knee raises
5 no push up burpee
5 wallball shots
3 rounds
Conditioning (Time)
RXconditioning:
In teams of 2, anyway you choose
80 burpee box jump overs (24/20)
120 toes to bar
160 Wallball (20/14lb.) (10/9ft.)
Intermediate:
In teams of 2, anyway you choose
80 burpee box jump overs (20/14)
120 Hanging leg raise
160 Wallball (14/10lb.) (10/9ft.)
Baseline:
In teams of 2, anyway you choose
60 burpee box jump overs (12/8’)
80 Lying leg raise
120 Wallball (8/6lb.) (custom target height)
Cool Down (Checkmark)
3×5 each leg medball ground to overhead
Teams of 2, this workout can be attacked in ANY ORDER and in any rep scheme you prefer. Perhaps the creativity you and your teammate can use will result in a faster time due to strategy alone.