Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds.
All throws two feet above reach!
Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And….
Rest only as long as last effort….
30seconds on, 30 seconds off, 60 seconds on, 60 seconds off,
90 seconds on, 90 seconds off, 120 seconds on, done.
Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.
Submit total throws for all efforts and bodyweight.
Roll through this circuit as many times as you can in 20 minutes.
Each station is one point. Submit number.
Rope climb, 2 trips
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 reps
If you can’t rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.