Strength / Skillwork

Wall Ball Skillwork
K2E/T2B Skillwork

WOD

Progressive AMRAP Chipper
(Work in heats of 7)
Run 400m
10 T2B
15 Wall Balls
20 Pull-ups
25 Burpees
30 Calorie Row

Rx+: 30/20# MB, C2B Pull-up
Rx: 20/14# MB, Pull-ups
3 Rounds of the above workout:
Round 1: Do as many reps as you can from 0:00 – 2:00, then Rest from 2:00 – 4:00, Count you reps!
Round 2: Start over and work from 4:00 – 8:00, then Rest from 8:00 – 10:00, Count you reps!
Round 3: Begin the full chipper at the 10:00 mark and go to completion For Time.

[Subtract :05 for each rep you did in Rd. 1+2 AFTER the Run.]
Final time = Chipper time – 10:00 – (Reps x :05)

Elements

20:00 AMRAP

• Run 1 Lap
• 10 Leg Lifts
• 10 Supermans
• 10 Ring Rows
• 10 Burpees