WOD 3 : Workout 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 70-lb. dumbbell and 20-lb. ball.
Women use a 45-lb. dumbbell and 14-lb. ball.
WOD 4 : Workout 4
For time:
30/25 Cal Assault Bike
20 Box Facing Burpee
10 DBall Cleans
Men use 30" box, 125-lb DBall
Women use 24" box, 80-lb DBall