Wednesday October 3rd

Warm Up
3 Rounds
10 cal row
10 Pull ups
10 Push Ups
Grab an empty bar for an EMOM
0-2 Minutes 8 Clean grip power position high pulls
2-4 Minutes 8 Power position power cleans
4-6 Minutes 8 hang position power cleans
6-8 Minutes 6 Hang position squat cleans

On a running clock you have 15 minutes to find your 3 rep max hand position clean (squat or power)


Wod For time:
100 wall-ball shots- USE A HEAVIER WALL  BALL THAN NORMAL. there are 50 pound slam balls that can be used as wall balls

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Scroll for scaling options.

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CrossFit WOD 180327 Tips With Rory McKernan
The Wall Ball

This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option
For time:
100 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
75 wall-ball shots

Men: 10-lb. ball
Women: 6-lb. ball