Wallballsregionals

ATHLETE

A. Power clean 5×3 @80% – Drop and reset each rep, Push Jerk final rep of each set.

B. Interval WOD
40 Calorie row
40 Wallballs 20/14lbs
Rest 2 minutes
30 Calorie row
30 Wallballs 20/14lbs
Rest 90 seconds
20 Calorie row
20 Wallballs 20/14lbs
Rest 1 minute
10 Calorie row
10 Wallballs 20/14lbs

COMPETITOR

A. Power clean 5×3 @80% – Drop and reset each rep, Push Jerk final rep of each set.3.

B. Interval WOD
50 Calorie row
50 Wallballs 20/14lbs
Rest 2 minutes
40 Calorie row
40 Wallballs 20/14lbs
Rest 90 seconds
30 Calorie row
30 Wallballs 20/14lbs
Rest 1 minute
20 Calorie row
20 Wallballs 20/14lbs

C. Extra Work
2 Rounds:
400m sled drag
Rest 3 minutes
Forward facing drag. Should take roughly 3-5 minutes per round so choose weight accordingly.