STRENGTH: (10:00)
Pull Ups!
OK to Partner Up!
Note: Sets do Not have to be UB but rest no more 5 seconds or so between reps. Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge yourself. Use the entire 10:00.
COMPETITOR:
6-8×5 “weighted” Strict Pullups with a #20/14, #14/12 or #12/8 Wall Ball.
RX:
6-8×3-5 “negative” Strict Pull Ups (No weight)
PERFORMANCE:
6-8×2 “negative” Strict Pull Ups or 8×5-8 “negative” Banded Strict Pull Ups
STRENGTH ALTERNATIVE:
10:00 AMRAP!
10 Banded Pull Ups or
12 Ring Rows
12/10 Calorie Bike
30 Bicycle Kicks
MET CON: (20:00) For Time!
*Perform 10 Burpees every time you break during a set of Wall Ball Shots. Note: “3 sec MAX” resting rule applies… you cannot hold the ball and rest!
COMPETITOR:
Wall Ball Shots Ladder: 20-30-40-50 (#30/20 – 10ft./9ft.)
*Bike 20/17 BEFORE each round of WBS
RX:
Wall Ball Shots Ladder: 50-40-30-20 (#20/14 – 10ft./9ft.)
*Row 20/17 Calories BEFORE each round of WBS
PERFORMANCE:
Wall Ball Shots Ladder: 50-40-30-20 (#14/12 – 10ft./9ft.)
*Row 20/17 Calories AFTER each round of WBS