Wednesday 20211013

Workout

Metcon (4 Rounds for time)

MAILBOX

4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –

TARGET SCORE
Target time: 2:45 – 3:30 minutes
Time cap: 4 minutes

Scaling Option:
4 sets
20 Wall Ball Thrusters (light)
12/10 Calorie Assault Bike
10 Alternating Dumbbell Snatch (light))

Rest 3:00 between sets –

Accessory – Warm-up (No Measure)

Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll

Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll

Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

Posted in WOD

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