Durability
Hip Airplane Drill – 1 min per leg x 1 set
Skill/Strength
The World Famous Medicine Ball Toss Game – Best of 3 Rounds
The Official Rules for MBTG
1 Round is 3 minutes long
Medicine Balls are 10# Black Slamballs and 1 team may only use 1 MB
Boxes will be ordered 24″ high with their 20 x 24″ sides touching to form 1 continuous platform at 24″ high and 90″ long
Athletes are tossing MB’s toward their platforms from a distance of no less than 12 feet
Athletes can toss their MB’s however they please
If your MB comes to a rest on top of the 1st box, you earn 1 point
If you MB comes to a rest on top of the 2nd (middle) box, you earn 2 points
If you MB comes to a rest on top of the 3rd (far) box, you earn 3 points
If your MB lands on the box but rolls off, you earn zero points AND you owe 3 burpees before your next teammate can toss the MB
Athletes are allowed to retrieve and return the shot MB at any point after their shot, however, the burpee penalty must be completed before the next teammate attempts their shot.
WOD
1 Round
Tabata DB Reverse Lunges (50/35)
1 min rest
Tabata Row (Calories)
1 min rest
Tabata DB Anchored Wall Facing AbMat Sit-Ups
For the lunges, DBs are to be held at the shoulders following Open 2018 standards. Lunge steps must alternate sides per rep and reps only count if you stand up to full hip and knee extension at the top.
For the Sit-ups, athletes need to touch the floor overhead AND touch the wall with both hands at the same time on the 4th brick from the bottom!
Scores from Wednesday
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