Tuesday 24th July 2012 – WOD

1st July 2012



With an 11 min cap:

  • 3 Muscle ups / 6 pull ups
  • 10 Pistols
  • 10 ball slams
  • Run 200m


With a 22min cap complete the following:

In the first 7 mins (up to the 15 min mark)

  • Run 600m (Once only)
  • Shoulder to overhead as many reps as possible @ 75% of your 1RM

As soon as the 15 min mark rolls

AMRAP to the 22min cap of:

  • 8 Box Jumps @ 20 / 24″
  • 8 Bar push ups

To confirm;clock is set @ 22mins, 3…2…1…Go,

You run 600m once and in the remaining time as the clock counts down to 15mins you shoulder to overhead as many reps as possible.

As the clock rolls through the 15min point you immediately start the couplet of Box Jumps and bar push ups to the 22min end point.

Scoring: Every shoulder to overhead is 2 points, every other rep is one point, highest points takes the pot!

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