Main Site Daily WOD
- For Time
- 120 Wall Ball Shots (20/14 lb, 10/9 ft)
- 120 calorie Row
- Time Cap: 15 minutes
- For Load
- 4 rep max Front Squats
- Time Cap: 20 minutes
Choose one workout to perform today. For Quarterfinals 21.3, the workout begins with the athlete standing behind the line. After the call of “3, 2, 1… go,” the athlete will cross the line, pick up the ball, and perform 120 Wall Ball Shots. After completing the Wall Ball Shots, the athlete will move to the Rower and pull 120 calories. Time stops when the monitor reads 120 calories.
Score will be the time taken to complete the workout or the total number of repetitions completed before the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
For Quarterfinals 21.4, this event begins with the Barbell in the rack. Athletes will have 20 minutes from their declared start time to find a 4-rep-max Front Squat. Within the 20-minute window, athletes may make as many or as few attempts as they’d like. Athletes must declare the load they are attempting before starting to lift. After finishing the final lift, remove and film all plates used on the Bar to verify the loading.
Score will be the load (in lb.) of their heaviest successful set. There is no tiebreak for this event. Any increases in loading must be at least 1 lb.