2.1.2019

WOD

19.3
ELITE/Rx

12 roundsĀ 

12 Wall Ball Shots 11’/10′ w/ 20# and 14#

6 Chest 2 Bar Pull Ups

*12 Min Time Cap


Divisional Variations:

Scale/Novice

12 Rounds

12 Wall Ball Shots 10’/9′ w/ 20#/14# Ball

6 Chin over bar pull Ups (3:1 Jumping Pull ups Optional, see standards on Jumping Pull ups on competition Corner)

*12 min time cap

Masters 35-39;40-44;45-49

12 Rounds:

12 Wall Ball Shots 11’/10′ 20/14#

6 Chest To Bar Pull Ups ( 2:1 Chin Over bar pull ups *meaning 2x the pull ups ; or 3:1 Jumping Pull- Ups *meaning 3x the jumping pull ups)

*12 min time cap

Masters 50+

12 Rounds For time

12 Wall Ball Shots #20/14 to a 10’/9′ target

6 Pull Ups ( 2:1 Jumping Pull-Ups aka 2 jumping pull ups for every 1 pull up)

*12 Min time Cap

Spartan WOD

1 Mile Run
Then:
100 Slam Balls
100 Walking Lunges
*Every 3 minutes complete 10 Burpees
Then:
1 Mile Run

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