WOD – 227.0 –

Durability

Low Hold Medicine Ball Pace Carry – 3 minutes x 1 set

&

DB Hammer Curls + External Rotation @ Shoulder + Band – 2 minutes x 1 set

Skill/Strength

5 Rounds

Low Incline Bench Press – 8 to 10 reps

1-Arm Bent Over DB Row – 10 to 12 reps

Supinated Band Pull-Apart – 15 to 25 reps

-short rest b/w movements & 1 minute rest b/w rounds

WOD

3 Rounds

1 Min AMRAP Russian KB Swings (53/35) Rx+ 70/53

1 Min AMRAP Medicine Ball Wall Press (20/15 & 10/9′)

If you were wondering, this is a MB Wall Press.

 

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Medicine Ball Wall Press If a Wall Ball is like a Thruster, then a MB Wall Press is like a Push Press. Faster cycle time than a wall ball with more of a shoulder an arm focus.

A post shared by The Extra Life (@cfs_extra_life) on Oct 11, 2018 at 10:32am PDT

Scores from Tuesday…Sorry for the SnowDay…This WOD was 100%!!!

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