WOD: Wednesday, November 27, 2013

(A) Rotational Wall Pass Demo,  then

  • 3 Rounds of 4 Rotational Wall Passes/Side
  • Take a short break between rounds
  • Complete in 4 minutes

(B) Side Wall Pass Demo, then

  • 3 Rounds of 4 Side Wall Passes/Side
  • Take a short break between rounds
  • Complete in 4 minutes

(C) Underhand Pass Demo, then

  • 3 Rounds of 5 Underhand Passes
  • Take a short pass between rounds
  • Complete in 4 minutes

(D) Heavy Reverse Lunges 5x12

  • Alternate legs each rep for a total of 12 reps
  • 17 Minute Time Limit

(E) Conditioning. For time:

  • 200m Farmers Walk 1.5/1.0 Pood per arm
  • 30 Push-Ups (Comp: 10 Wall Walks)
  • 200m Farmers Walk
  • 30 Burpees (Comp: 10 Wall Walks)
  • 200m Farmers Walk
  • 30 Russian KB Swings 1.5/1.0
  • If you know the farmers walks at Rx weight will make you take more than a couple of breaks, please scale down. Competition athletes: feel free to scale up in kettlebell weight.

Synchronized. Photo by Rafael Vega