JUL.10.12 WOD

SKILL SET:
5min Double Unders
10min Muscle Up Progression
5min Rope Climbing

MET-CON:

#1...(2 rds)

100m Sprint w/Slam Ball (40/30)

20 Lunge Steps w/Slam Ball

Rest 1 min

1 min Handstand hold

Rest 1 min

#2...

With a 100m distance from starting point to turn around, complete...

5 Slam Ball side throws (40/30)

5 Burpees

Sprint to turn around and run backward to slam ball

4 Slam Ball side throws (40/30)

4 Burpees

Sprint to turn around and run backward to slam ball

3 Slam Ball side throws (40/30)

3 Burpees

Sprint to turn around and run backward to slam ball

2 Slam Ball side throws (40/30)

2 Burpees

Sprint to turn around and run backward to slam ball

1 Slam Ball side throws (40/30)

1 Burpees

Sprint to turn around and run backward to slam ball

Pick it up and continue backward run to starting point

Rest 1 min

1 min Handstand hold

Rest 1 min

#3...(3rds)

With a distance of 40m from starting point to turnaround, complete...

3 over-the-head Slam ball throws

Broad jump from ball to turn around point

Run backwards to ball, Pick it up, and continue back to start.