wod 1:
3 rounds for time:
20 burpees
25 wall ball shots 20 lb 10 ft target
20 russian swings 2 pood
12 min cap for wod 1, 4 burpee penalty for every 10 sec over 12 min
rest
wod 2:
7 rounds for time:
7 pull-ups
7 ball slams 30 lb
rest
wod 3:
on the minute every minute for 10 minutes
10 single arm strict shoulder press 50 lb db
alternate arms every minute (so 50 total reps each arm)
wod 1 subbed 30 lb slam ball as wall ball on 9 ft target. finished in 12:39, 16 burpee penalty performed.
ReplyDeletewod 2 rx'd in 7:10
wod 3 completed as rx'd