WOD:
On a 10:00 clock:
50 wall-ball shots (14/20 lb) (9/10 ft)
50/60-cal air bike
Max single-DB box step-ups (20/20 in) (35/50 lb)
Intermediate:
On a 10:00 clock:
50 wall-ball shots (10/14 lb) (9/10 ft)
35/45-cal air bike
Max single-DB box step-ups (20/20 in) (20/35 lb)
Beginner:
On a 10:00 clock:
40 wall-ball shots (6/10 lb) (9/10 ft)
15/25-cal air bike
Max box step-ups
Home Workout:
On a 10:00 clock:
50 single-dumbbell thrusters (35/50 lb)
60 single-dumbbell overhead walking lunges
Max single-dumbbell box step-ups (20/20 in) (35/50 lb)
Movement scaling options:
Wallballshots: Load, reps, target height, med-ball front squats, dumbbell push presses
Bike:Calories, row or ski
DB box step ups: Load, reps, box height
Post-Workout Skill Work:
Accumulate:
10 DB Turkish get-ups/arm