Time for a shit kicker... ;)
GAMES GROUP... THIS WILL BE ALL OF YOUR TRAINING TODAY SO TRY TO GET IN TODAY... THERE WILL BE NOTHING EXTRA... RECOVERY WORK AND MOBILITY ONLY...
We will have a continuously running clock for this one...
Your will have from 0:00-8:00 to complete the following:
1000m Row (Damper MUST BE ON 10)
50 Wall Ball Shots (14#/20#)
IF YOU FINISH EARLY THEN YOU WILL REST UNTIL THE 8:00 MARK...
At the 8:00 mark until the 16:00 mark you will try to complete the following:
21 Back Squats (135#/95#)
21 Chest 2 Bar Pull Ups
15 Front Squats (135#/95#)
15 Knees 2 Elbow
9 Overhead Squats (135#/95#)
9 Toes 2 Bar
AGAIN, IF YOU FINISH EARLY YOU WILL REST UNTIL THE 16:00 MARK...
At the 16:00 mark until the 24:00 mark you will try to complete the following:
50 Burpee Box Jumps (24"/30")
Make these as hard as you can, BUT STILL FINISHABLE... The first one should be the closest to the time cutoff with the last one (Hopefully :)) the fastest... Guess, we will see... ;)
Some scale options:
WOD 1 - Scale WB weights & keep numbers the same, 800m Row & 40 WB, 600m & 30 WB...
WOD 2 - Scale weights to about 80% of your OH Squat Max & band assistance in pull ups...
WOD 3 - Scale box height to 20"/24" or less... Make it challenging, but don't hit the box :$
We will run heats of 7 athletes at a time with obviously a new heat starting every 8 minutes so stay loose if you end up in a later heat!!
POST ANY SCALING AND ALL THREE INDIVIDUAL WOD TIMES TO COMMENTS