WOD 061017

Are you joining us tomorrow (Sunday) for our charity WOD?

Metcon

Metcon (AMRAP - Rounds and Reps)

Partner WOD Saturday!: Med Ball Complex -

20MIN AMRAP
In teams of 2; alternating full rounds perform the following:

3 Med Ball Deadlift
6 Med Ball Clean
9 Wall Ball
*5 burpee box jump buy in every round

(20/14)
(10'/9')

"Oh but it's only a med ball, it's too easy..."

Treat the med ball as if it were a barbell. Each round is meant to be done as a complex.

From the med ball deadlift you should transition immediately into the med ball cleans and immediately into the wall balls. Fluidity, control and speed are essential in this WOD if you want to rack up the rounds and reps.

Cash Out

100 Sit-ups

Out of Town WOD

15 min AMRAP

10 Burpees
5 Pull-ups
20 Second Handstand Hold

Then 100 Sit-ups

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