WOD:

#ball is life

Every 3:00 for 15:00

200m Run (Bike Erg 450m)

20 Wall Balls 20/14 *Scale to 15 Reps if need

*3 Clean and Jerk 155/105lbs Scale 135/95lbs Rx+185/115lbs

*Clean and Jerk reps increase by 1 each round

*Round 1 you do 3 Clean and Jerks at the weight you choose, round 2 you do 4 C&J at the same weight, up until round 5 you will try and complete 7 reps before time expires. As you fatigue the get fit pieces gets harder, so choose your weight with that in mind.

(Wellness WOD)

Every 3:00 for 15:00

200m Run

15 Wall Balls (any weight)

15 DB Shoulder to OH 35/20s

STRENGTH:

#Clean and Jerk

EMOM 10

1 Clean and Jerk start at Metcon weight and build gradually to a heavy single

FINISHER:

For Time (7 Min Cap)

15 Shoulder to OH (135/95) *115/75 Rx+155/105

7 Wall Walks

12 Shoulder to OH

5 Wall Walks

9 Shoulder to OH

3 Wall Walks