WOD:

Every Minute On the Minute for 24 Min

Min 1 – 10 Wall Ball Shots (20#/14#)

Min 2 – 15 Sumo Deadlift High Pull – 95/65

Min 3 – 20 Ab Mat Sit Ups

Min 4 – 30 Double Unders

So, the you’ll do a total of 6 sets of the above mentioned stations.  At each, you have a full minute to complete the required movements.  The remaining time per minute is rest. If during one of the minutes, you cannot reach the needed rep scheme, then at the start of the next minute, you move on to the next station.  When you comes back to the one you did not complete, you will scale down either reps or movement.

Scaling Options:

WB – 14/12

SDHP -> As needed

DU ->2:1 SU ratio

Cool Down:

Couch stretch 2 min per leg

Heel cord mash – 3 min per side