Essentials:
A.
6 Sets
8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Front Squats
On the 2min Mark
B.
Wheel WOD Qualifier WOD #4
For Time:
Seated Wall Ball x 30 reps 20#-8ft/14#-6ft
Seated Row x 1000 meters
Seated wall Ball x 30 reps
Fitness:
A.
6 Sets
2 Slow Pull (4sec) Clean Pulls + 2 Slow Pull (4sec) Squat Cleans 55-65%
On the 2min Mark
B.
Wheel WOD Qualifier WOD #4
For Time:
Seated Wall Ball x 30 reps 20#-8ft/14#-6ft
Seated Row x 1000 meters
Seated wall Ball x 30 reps
Performance:
A.
6 Sets
2 Slow Pull (4sec) Clean Pulls + 2 Slow Pull (4sec) Squat Cleans 55-65%
On the 2min Mark
B.
Wheel WOD Qualifier WOD #4
For Time:
Seated Wall Ball x 30 reps 20#-8ft/14#-6ft
Seated Row x 1000 meters
Seated wall Ball x 30 reps