Workout of the Day – September 5th

8 Rounds for Time (with a Partner)
4 Box Jumps (each) (24/30 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the deadlift, the other athletes will hang from the pull-up bar. Switch as necessary.
Time Cap: 40 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 8 rounds. For every round, both athletes must complete 4 Box Jumps switching after every rep, then Partner A will do 18 Deadlifts while Partner B will hang from the Pull-Up Bar. They can switch as necessary. Then athletes must complete 7 Synchronized Bar Facing Burpees. Finally, perform 36 Wall Ball Shots, switching every 6 repetitions.

Note that the total number of repetitions for the Box Jumps is 8 (4 each). For each of the other movements, the total number of repetitions is as written: 18, 7, 36 (partners divide the work).

Score is the time on the clock when the last round of the Wall Ball Shots is completed, or when the 40 minute time cap is met.

Tips and Strategy

This WOD is designed to keep you moving for a long period of time. Keep a consistent pace on this workout and keep the transitions between exercises short. Try to exploit each other’s strong points and divide the Deadlifts as necessary. Go unbroken on the Wall Ball Shots.

By |2020-09-03T20:25:07-04:00September 4th, 2020|WOD|0 Comments

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