Friyeahhhh 02092024

Warmup

Strength

EMOM 10

Min1- 2 box jumps + 2 hang power clean  70%+

Min2 - 2/3 wall walks/ scaled ww

WOD

RX

For time:

100 wall-ball shots (14/20 lb) (9/10 ft)

400-m row

200-ft DB overhead walking lunge (35/50 lb)–

Use one DB.

SCORE: 

TOTAL TIME

Level 2

For time:

80 wall-ball shots (14/20 lb) (9/10 ft)

400-m row

200-ft DB overhead walking lunge (25/35 lb)–

Use one DB.

SCORE: 

TOTAL TIME

LEVEL 3

For time:

50 wall-ball shots (8/10 lb) (9/10 ft)

400-m row

100-ft walking lunge

*Xtra work

EMOM 5

3-5 bmu /8 ctb band pull-ups