WOD
WOD: Monday 7th January
12 rounds – 1:30 on / 1:30 off
Run* plus max:
A) Slamball to shoulder (50/30kg)
B) KBS (24/16kg)
C) Burpees
alternating between A, B, C each round
* Run distance increases every 3 rounds:
1-3: 80m
4-6: 120m
7-9: 160m
10-12: 200m
Scaling:
Slamball: use a weight you can move confidently
KBS: use a weight you can do at least 20 unbroken when fresh
Top tip:
Start moving on the ball/KBS/burpees as soon as you get back from the run. As the run distance increases, your time on the work station gets shorter, so get as many reps as possible. You’ll have plenty of time to get your breath back in the rest interval.
