WOD
19.3ELITE/Rx
12 rounds
12 Wall Ball Shots 11'/10' w/ 20# and 14#
6 Chest 2 Bar Pull Ups
*12 Min Time Cap
Divisional Variations:
Scale/Novice
12 Rounds
12 Wall Ball Shots 10'/9' w/ 20#/14# Ball
6 Chin over bar pull Ups (3:1 Jumping Pull ups Optional, see standards on Jumping Pull ups on competition Corner)
*12 min time cap
Masters 35-39;40-44;45-49
12 Rounds:
12 Wall Ball Shots 11'/10' 20/14#
6 Chest To Bar Pull Ups ( 2:1 Chin Over bar pull ups *meaning 2x the pull ups ; or 3:1 Jumping Pull- Ups *meaning 3x the jumping pull ups)
*12 min time cap
Masters 50+
12 Rounds For time
12 Wall Ball Shots #20/14 to a 10'/9' target
6 Pull Ups ( 2:1 Jumping Pull-Ups aka 2 jumping pull ups for every 1 pull up)
*12 Min time Cap
Spartan WOD
1 Mile Run
Then:
100 Slam Balls
100 Walking Lunges
*Every 3 minutes complete 10 Burpees
Then:
1 Mile Run