Perform a Giant Set of the following movements for 4 working sets:
Heavy Russian KB Swings
Unbroken Wall Ball Shots
A) Ring Dips – 4 sets of 12 dips (do not need to be unbroken)
B) Heavy Russian Swings – 4 sets of 12 unbroken swings, AHAP!
This is a STRENGTH movement today, so go HEAVY if possible. Strong women should try the 2pd KB, and strong men should try the 80lb.
C) Unbroken sets of Wall Ball Shots, 20/14 to a 10’/9′ target (10, 20, or 30 UB shots)
Choose a rep scheme that is challenging for you – 10, 20, or 30 unbroken reps of wall ball shots.
Weight and height as written.
14/10 to a 10’/9′ target
From CrossFit.com – October 5, 2012
Three rounds for time of:
10 Squat clean, 135/95
20 Box jump, 24″/20″
125/85 or 115/75
95/65, 75/55, or 65/45