RxIt WOD 4
SCALED:
AMRAP in 3 minutes
Wall ball 2-for-1’s, Men 7.5kg
Wall ball 2-for-1’s, Women 5kg
SCORE: REPS
1 MINUTE TRANSITION
then
4 Rounds
15 Hand Release Push Ups
10 Hang Power Cleans, Men 50kg / Women 30kg
10 Reverse Burpees
10 Minute time cap
SCORE: TIME (each rep not completed carries a 1 second time penalty)
RX (ELITE):
300 Double unders
3 Minute time cap
SCORE: TIME (each rep not completed carries a 1 second time penalty)
1 MINUTE TRANSITION
then
4 Rounds
15 Ring Dips, ring height from the floor to the bottom of the rings 130cm minimum
10 Hang Power Cleans, Men 90kg / Women 55kg
20 Rolling Pistols, alternating 10 left & 10 right
12 Minute time cap
SCORE: TIME (each rep not completed carries a 1 second time penalty)