Four sets of:
Front Squat x 4-6 reps (3 Sec Descent)
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 mins

Then:

21-15-9 Reps for time of:
Box Jumps (24"/30")
Burpees
Wall Balls (9kg - 9ft/12kg - 10ft)

8 Min Cap

2 Mins Rest then…

15-12-9 Reps of:
Kettlebell Swings (20kg/28kg)
Deadlifts (60kg/90kg)
Once completed in remaining time complete as many Power Cleans as possible (60kg/90kg)

4 Min Cap

WOD completed at 14 Mins

WOD Adapted from the Fittest Mum Online Comp 2017-18

Post weights and times to comments.

received_10215277556791774.jpeg

4 Comments