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WOD

“Pinball” WB DBS CAL (5 Rounds for reps)

“Pinball”

5 Rounds:

1 Minute Wallballs

1 Minute Alternating DB Power Snatches

1 Minute Bike/Ski/Row Calories

1 Minute Rest

Your score is total reps for each of the 5 Rounds

RX+-20/14#, 10/9′, 50/35#

RX -20/14#, 10/9′, 35/20#

50-59-14/10#, 10/8′, 20/15#

60+ -10/6#, 10/8′, 15/10#

Basics-3 Rounds, Ligth WB and DB

AFTER PARTY

On the Minute x 10

50%: Tempo Back Squats (Sets 1-2: 50%)

1 Pausing “One and One Quarter” Squat

53%: Tempo Back Squats (Sets 3-4: 53%)

1 Pausing “One and One Quarter” Squat

56%: Tempo Back Squats (Sets 5-6: 56%)

1 Pausing “One and One Quarter” Squat

59%: Tempo Back Squats (Sets 7-8: 59%)

1 Pausing “One and One Quarter” Squat

62%: Tempo Back Squats (Sets 9-10: 62%)

1 Pausing “One and One Quarter” Squat