2018 SouthFit Challenge Championship WOD #5
- For Time
- From 0:00-10:00, perform:
- 4-3-2 Legless Rope Climbs
- 20 Alternating Pistols
- 10 Box Jump Overs (24/20 in)
- 5 D-Ball Ground Over Shoulders (75/55 kg)
- D-Ball Carry to Finish Line
- Rest 1 minute
- Finally from 11:00, perform:
- 60/40 calorie Bike
With a running clock, as fast as possible perform the prescribed work in the order written. For the first 10 minutes, athlete must complete 3 rounds of 4 Legless Rope Climbs, 20 Alternating Pistols, 10 Box Jump Overs and 5 D-Ball Ground Over Shoulders with the Rope Climbs decreasing by 1 rep every round.
After the three rounds, the athlete must carry the D-Ball to the finish line. Rest 1 minute. Finally from 11:00, athlete must perform the 60/40 calorie Bike to complete the workout.
Score is the time on the clock when the 60/40 calorie Bike is completed.
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