For max repetitions:
8 rounds - 30seconds on/30seconds off.
Wall Ball
Rest 1 minute
Box Step-ups (2 x 15/10kg Dumbbell)
Rest 1 minute
Max Burpees (Jump & Touch)
Rest 1 minute
Score= Total reps for each movement + Grand tally
B. Option:
1. EMOM X 10: 'X' Pull-ups
2. Mobility
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10-9-8-7-6-5-4-3-2-1 reps for load:Bench PressDeadliftFront Squats *Choose a different weight for each movement and maintain load throughout all repetitions. All reps must be completed unbroken. Compare to last time here Scale: Technique focus- For Quality7 sets x 5 repsBench Press (or Dumbbell Bench)Deadlift (or Sumo Deadlift)Front Squats (or Goblet squats/Air Squats) Photo: Saturday beach WOD. A great morning with the best crew.
