We've altered one of the CrossFit Games workouts for today, so come in and try it out!
15 Wall Ball Shots @ 12' Target/10' Target (20/14)
3 Rope Climbs (Arms Only to 12')
12 Wall Ball Shots @ 12' Target/10' Target (20/14)
2 Rope Climbs (Arms Only to 12')
9 Wall Ball Shots @ 12' Target/10' Target (20/14)
1 Rope Climb (Arms Only to 12')
**10 Minute Cut-off**
*There will be some options for those of you not able (yet!) to do a Legless Rope Climb.
Options:
14#/10# Wall Ball & L-Holds on Pull-up Bar (15sec/12sec/9sec)
OR
Regular Wall Ball Shots @ 10'/9' (20/14 or 14/10) & Holds on Pull-up Bar (15sec/12sec/9sec)
We will find you an option to complete the workout, and get your sweat on. :-)
10 comments:
5:14 rxd
7:58 Rx'd
Brendan
Um I guess that's one way to get over my fear of regular rope climbs, that was crazy and I can't lift my arms up still:)
27 14' wall balls (14#), 4 legless rc rx'd
OFD
Did this wod incompletely @ 5am. So, I came back at noon for some more! :D
3:38
14# wall ball @10ft
bar hold: 15-12-9 seconds
5:25
10# wall ball @ 13ft
rope climb: 7-5-3 hand adjustments :)
6:42 10# WB @ 9.5 ft
static hold on pull bar w/med black band 45/24/9 seconds
5:04
14# ball
Mario
9:42
10# WB @ 11-12ft
bar holds w/ med black band
9:54
14# ball / full climbs arms only
6:40
Bar L sit holds
14# --bottom of poster as target
6:53 Rxd
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