“051228”

CrossFit Main Site Daily WOD

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  • For time:
  • 50 Wall-ball shots
  • 50 Pull-ups
  • 35 Wall-ball shots
  • 35 Pull-ups
  • 20 Wall-ball shots
  • 20 Pull-ups
  • Use 20 pound medicine ball launched to a target ten feet above the ground.

Scaling
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. ball to 9 ft.
Women: 6-lb. ball to 8 ft.

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Movements : Pull-Up, Wall Ball Shot
Scoring : For Time