Wall ball burpees box jumps .. Workout
WOD 2.28.18
Performance
Every 3 minutes x 18 (6 sets):
12 Wall Balls 20/10, 14/9
8 Burpee Box Jump Overs 24/20
The goal is fast and unbroken on each set. The Burpee Box Jump Overs are Rx’d as a jump-out/jump-in Burpee and must be a two-foot take off on the jump. Jump or step down as desired.
Fitness
Every 3 minutes x 18 (6 sets):
12 Wall Balls 14/10, 10/8
8 Burpee Box Jump Overs 20/16
The goal is fast and unbroken on each set. TheBurpee Box Jump Overs can be a step-out/step-in Burpee, and stepping over the box is allowed.
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Heavy Single
90% x 1 x 3
Warm up and make a heavy-single Back Squat followed by three more singles at 90% of that load. Goal is no misses and no bailing, but use spotters on all work sets.
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