Thursday November 16

November 15th, 2017
by:

Strength / Skillwork

Front Squat
5-5-5-5-5
55-65-75-85-90%

WOD

(25:00 Cap)
50 IndianSitup-BallSlam-Burpee-WallBall-OverBoxJump-Runs
[Inspired by: January 9th, 2012 FTX WOD.]

Perform an Indian Sit-up, pick up a SB and slam it, do a burpee on the SB and as you pick the SB back up squat and do a wall ball. Let the ball fall to the floor as you turn and jump or Step on and over a 20″ box and then run 1 indoor lap.
Rx+: 20/15# SB, must jump on or over the box.
Rx: 15/10# SB, may use hands to push up from the ISU

Elements

12 Rounds of:

  • 4 Burpees
  • 20 Russian KBS, 35/25#

SlamBall1BW