Strength and Wall Ball Burpees

Before I began the WOD I performed a muscle up on my 2nd attempt

Brad M was the coach today. I was ready to tackle the WOD but was worried it was gonna take me a lot longer than most. I still have issues with my knee and try to do full range of motion.

Warm up:

  • Ran 400 m
  • Dynamic Stretches

Buy In: Using 85% of your 1RM, you’ll attempt 3 sets of 3 cleans resting 60 seconds between sets.

Results: 145lbs. 

Cash Out: 150 Wall Ball Shots for time 20/15. At the top of each minute during this task, do 5 burpees. The workout begins with 5 burpees. You can thank Andy Scott at Poncey for this one.

Results: 18 min 34 secs (90 burpees)

Notes: Was proud because I know I did it RX – full range of motion

105 thoughts on “Strength and Wall Ball Burpees

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