WheelWOD of December 19/16

Today’s WheelWOD is..

FOR TIME:

3rds

8 pullups

4 KB Swings

8 DB Thrusters / Sh. Press

40 Double unders / Battle ropes

then

REST 2 MIN

then

2rds

10 Burpee Box jumps / Plate hops

10 Wall Balls

8 T2B / Slam Balls

 

Movement Standards and Weights

Seated Rx (Scaled)

FOR TIME:

3rds

8 pullups (from chair)

4 KB Swings 16/8 (12/6)

8 DB Sh. Press 35/20 ( 20/10)

80 Battle Ropes  2-4-1 (singles)

then

REST 2 MIN

then

2rds

10 Plate hops 4 inch (2 inch)

10 Wall Balls 14/10 @ 9/7 ft (7ft/6ft)

8 Slam Balls 30/20 (20/10)

.

Standing Rx (Scaled)

FOR TIME:

3rds

8 pullups (Ring Rows)

4 KB Swings 24/16 (20/12)

8 DB Thrusters 35/20 (25/15)

40 Double unders (80 singles)

then

REST 2 MIN

then

2rds

10 Burpee Box jumps 20/24 (16/20)

10 Wall Balls 20/14 (14/10)

8 T2B (Knee Raises)

 

Enjoy

Stouty

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