Sunday, January 21, 2018

For time: (30 min cap)

(Comp)
50 Wallballs 14/20
(5 Burpees every time you stop or drop the ball. This includes the end of the set)
~Rest 1 minute
30 Box Jump Overs 20″
~Rest 1 minute
30 Hang Power Clean 65/95
(5 Burpees every time you put the bar down. This includes the end of the set. Can only rest in hang or front rack)
~Rest 1 minute
30 Box Jump Overs
~Rest 1 minute
50 Wallballs
(5 Burpees every time you stop or drop the ball. This includes the end of the set)

(Fitness)
50 Wallballs 14/20
(3 Burpees every time you stop or drop the ball. This includes the end of the set)
~Rest 1 minute
30 Box Jump Overs 20″
~Rest 1 minute
30 Hang Power Clean 65/95
(3 Burpees every time you put the bar down. This includes the end of the set. Can only rest in hang or front rack)
~Rest 1 minute
30 Box Jump Overs
~Rest 1 minute
50 Wallballs
(3 Burpees every time you stop or drop the ball. This includes the end of the set)

(Bootcamp)
50 Wallballs @ manageable weight
~Rest 1 minute
30 Box Step Overs 20″
~Rest 1 minute
30 Hang Power Clean @ manageable weight
~Rest 1 minute
30 Box Step Overs
~Rest 1 minute
50 Wallballs