Skill/Technique: Sled Pushes 3 X 2 for 50 Meters (Light, Mod. Heavy, Heavy)
WOD: For Reps in 20 minutes
Wall Ball (20/14 lbs) (10/9 ft)
Sumo Deadlift High Pull (75/55 lbs)
Box Jump (20 in Box)
Push-Press (75/55 lbs)
Row (for Calories)
Complete 40 intervals (8 consecutive intervals of each of the movements) of 20 seconds of work followed by 10 seconds of rest.
Each movement is scored by the lowest number of reps (calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.