“Double Execution”
*Death By (Every 45 sec)- 15 min cap
Wall Balls (20/14) + 1 per round starting at 5 reps. Upon failure, transition to burpees (see notes below)
RX: Must work through all rounds (see below, includes burpees)
FW: RWAN
*Notes: Clock will be set for 20, forty-five second rounds. Athletes will start with 5 wall balls on the first round and add 1 wall ball per round until unable to complete. Score is the last FULL round of wall balls complete plus any partial reps completed before 45 sec clock finishes. IE. the full round of 12 wall balls was completed plus 7 reps, my score is 12 + 7 (if you are working on round of 13, your score will be one less + partial). Unfortunately, there is still time left on the clock. Once you tap out from wall balls you must then immediately restart death by with 3 burpees (+ 1) the following round. IE. After the 7 wall balls were completed above, 45 second round hits again and I now do 3 burpees. After every successful round add one more burpee. To RX you must still be working through entire clock (if you tap out on burpees, no RX today)
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Mobility: ROMWOD of the day (20210519 - FULL BODY 24 Min)
Optional Wod:
10 Min Alt. EMOM
Max Cal Row
AMRAP of 27 dbl DB front squats and 21 Alt. DB Snatch
Notes: Stay outside for the workout and do not distract class during ROMWOD session. This will be our Friday night throwdown wod. If you are unable to make Friday or want to practice, you can do that during the ROMWOD portion of todays work. First come, first serve on the rowers. There is enough time for two heats to go during this stretch session.
