Let’s start our week with a fast-paced workout consisting of three rounds of 15 wall ball squat cleans and 15 burpee box jump overs. You will be moving quickly as you complete today’s WOD, but please be careful on the box jumps. It is easy to trip and injure yourself as you get tired. Switch to box step-ups if you need to.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
15 wall ball squat cleans (20lb, 14lb)
15 burpee box jump overs (24in., 20in.)
If you struggle with wall ball squat cleans, you can perform goblet squats with the wall ball instead. Beginners can also modify their burpees to make today’s workout more accessible. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
15 wall ball goblet squats (10lb, 10lb)
15 elevated, no push-up burpees
15 box jumps to comfortable height
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
15 wall ball squat cleans (14lb, 10lb)
15 step-back burpee box jump overs (20in., 20in.)
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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