WOD
RX
For reps:
AMRAP 2: 0:00-2:00
Knees-to-elbows
– Rest 1:00
AMRAP 4: 3:00-7:00
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2:00
AMRAP 6: 9:00-15:00
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
SCALING
For reps:
AMRAP 2:
Knees-to-armpits
– Rest 1:00
AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)
BEGINNER
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00
AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
– Rest 2:00
AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)
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