A) 3 Sets:
½ Kneeling Single Arm Shoulder Press x 8-10 @20X1
Walking Lunge (KB in each hand) x 20 steps
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
Box Jumps (24/20”)
Wall Balls (9/6kg)
A) Seated Box Jump
4 x 10 reps. Set the box higher than on 5/8/16 and jump as high as you can on every rep
B) Power Lunges
3 x 20 reps
Jump as high as possible on every rep!
C) 10-9-8-7-6-5-4-3-2-1 reps for time:
Power Clean (60/40kg)
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To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.