Monday, 16 October 2017 WOD

5 rounds for time of:
20 wall-ball shots
20 sumo deadlift high pulls
20 box jumps
20 push presses
20 calorie row
Rest 1 minute

Rx:
Men use 20-lb. ball, 75-lb. barbell and 24-inch box
Women use 14-lb. ball, 55-lb. barbell and 20-inch box

Scaled:
Men use 12-lb. ball, 45-lb. barbell and 24-inch box
Women use 8-lb. ball, 35-lb. barbell and 20-inch box

Tips: Choose a weight for the wall-ball shots that allows you to perform the first round unbroken. The sumo deadlift high pulls and the push presses should be performed with minimal rest. Find a load that allows you to complete 15 consecutive repetitions. Experiment with the box jumps in the warm-up and find a height in which you are comfortable performing 10 reps with no rest.

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