WheelWOD of November 21/16

This one is for the HAMMER

encourage your gyms to take part!

 

adapted_hammer

Seated– 

24 wall balls 14/10lb @ 9/7ft

12 Push ups

24 power cleans 75/35 (55/25)

12 pull ups (Rx add chair)

24 back ext

12 ring dips ( Rx add chair) 

Standing

24 wall balls 20/14 @ 10/9ft

12 burpees

24 Power cleans 135/95 (115/75)

12 pull up ( ring rows) 

24 sit ups

12 Ring dips ( box dips)
Enjoy and rep the hammer

POST REPLY