For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Karen
Wall-ball 150 shots For time
4 comments:
Warmup
300m Row
CFWU x 1
WOD
150 Wall Balls - 12:27
(target maybe 6 inches above outstretched hands)
What did you use for a med ball?
Sub'd 12# db thrusters for wall-balls
time 6:02
Felt pretty beat yesterday, wanted to go light to recover for tomorrow.
Long Beach
50's..
push
jump
j-pulls off c-line
swing w/25lb d-bell
p-press w/75lb bar (25 reps)
walls w/25lbs d-bell
fake jump rope (100)
4 miles - GREAT NIGHT - COLD & DARK
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