WOD:

FOR TIME
40 Wall balls (20#/14#)
40 Box jump overs (24″/20″)

-Directly into:

2 Rounds of:
20 Medicine ball cleans (20#/14#)
20 Burpees

-Directly into:

4 Rounds of:
10 Medicine ball clean wall balls (20#/14#)
10 Burpee box jump overs (24″/20″)

*No Medicine Ball Variation*
Perform thrusters for wall balls with any object (barbell, DB’s, sand bag, etc.), cleans with any object as well (DB, KB, bumper plate, etc.) and squat clean thrusters in place of med ball clean wall balls (DB’s, bumper plate, sand bag, etc.)

*No Box Variation*
Find anything you can jump on and/or over safely (bench, stairs, tree stump, etc.)or perform broad jumps

*POWER HOUR*

“Enget”

15 Rounds for time
8 Burpees
2 Power cleans(245#/145#)
4 Strict pullups
*If you have a vest or body armor, WEAR IT*
(Courtesy of Bainbridge Island CrossFit)

*No Barbell Variation*
Use any weighted object that you have (DB’s, loaded pack, etc.), if the weight is on the lighter side, bump up the reps per round depending on loading

*No Pullup Bar*
Perform rows with anything you have (barbell, DB’s, rings, etc.), increase the reps per round if needed depending on row option being performed

 

Piper H. getting creative with her swings. Rice bags do the trick!