1800 WOD
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
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1800 WOD
3 minutes max effort of the following exercises:
*Power Clean (135#)
*Wall Ball
*Thruster (95#)
*Box Jump
*Push Press (95#)
*Burpees
1:00 rest and equipment change between exercise sets.
Thanks US Affiliate SEALFIT
1800 WOD
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
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(Check out the workout demo on the link)
If you want an explanation of the snatch balance from Coach B go to Exercises page of CF main site.
1800 WOD
Please Note New Start Time
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
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(Muscle ups scaled/subbed as required.) If you have a journal subscription heres a good video on scaling the Muscle Up.
