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Warm-up

Led by Nate

WOD

8:45 class

GOLF

This WOD is scored similar to a golf score.  The athlete scores each round by the total number of reps it takes to finish the assigned movement.  If the athlete fails to finish the total repetitions within 5 minutes, they are penalized 5 “strokes” (5 is added to their current rep score).  For example, the first movement is 50 pull ups -  if an athlete drops off the bar once (does 30 straight pull ups, rests, then finishes the last 20), their score for this round would be 2.   If they did 5 sets of 10 pull ups – dropping from the bar 4 times, their score for the round would be 5.

Each round is capped at 5 minutes and there is a 2 minute rest between each round.

The movements are:

50 Pull Ups
50 Wall Ball
50 Burpees
100 Squats
25 Overhead Barbell Walks. 90#/50#.

For the overhead barbell walks, the athlete gets the barbell overhead however (clean and jerk, snatch, etc..) and walks 30 feet with it pressed overhead.  They will then drop it down (turning with it overhead is a recipe for over-torsioning ones hip), turn around and get it back overhead, walk again back to the first line.

Scores for each round are totaled at the end.  The lower the score the better!

10:00 class

Cool Down

Led by Nate