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Wednesday 09132023

Warmup

Strength


EMOM 10:

1 power snatch

1 hang squat snatch

1 overhead squat

– Build in load across the 10:00.

SCORE: 

LOAD


Level 3

EMOM 10:

1 power snatch

1 hang power snatch

2 overhead squats–

Build in load across the 10:00.


WOD

RX

Every 2:00 for 6 rounds:

2 rope climbs

Max wall-ball shots in remaining time (14/20 lb

Rest 1:00 between rounds;

so, 2:00 of work + 1:00 rest each round.

Level 2

Every 2:00 for 6 rounds:

1 rope climb

Max wall-ball shots in remaining time (10/14 lb

Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Level3

Every 2:00 for 6 rounds:

4 pull-to-stands

Max wall-ball shots in remaining time (10/14 Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each rd


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Perform 20-30+ wall-ball shots per round.

  • Complete 2 rope climbs in :40 or less.

  • Wall-ball shot load should allow for at least 10 reps unbroken.

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