WOD – 212.1 –

Durability

Lower Leg Warm Up

Skill/Strength

Warm Up for WOD

WOD

4 Stations – 1 Minute Per Station – 30 Seconds rest b/w Stations x 4 Rounds

Station 1 – Forward & Backward Shuttle Sprint (1 Length = 10 Points)

Station 2 – Jumping Slam Ball (30/20) (1 = 1)

Station 3 – 1-Arm DB Hang Clean and Overhead (50/35)

Station 4 – KB Goblet Alternating Reverse Lunges (53/35) Rx+ 70/53

Athletes, a jumping slam ball rep requires that an athlete hold the MB overhead with elbows, hips and knees extended while also in the air. The jump should be identical to a burpee jump, low and quick. The 1-Arm DB Hang Clean and Overhead is alternating.

Scores from Saturday

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