5/12/14

Warm Up:

Warmy
2 rds of;
1 minute plank
30 second side plank (R)
30 second side plank (L)
1 minute rest

Xfit WOD:

3 wall balls
3 one-legged weighted step-up’s (20″/16″) using (25#/10#)
6 wall balls
6 one-legged weighted step-up’s (20″/16″) using (25#/10#)
9 wall balls
9 one-legged weighted step-up’s (20″/16″) using (25#/10#)
12 wall balls
12 one-legged weighted step-up’s (20″/16″) using (25#/10#)
15 wall balls
15 one-legged weighted step-up’s (20″/16″) using (25#/10#)
18 wall balls
18 one-legged weighted step-up’s (20″/16″) using (25#/10#)
21 wall balls
21 one-legged weighted step-up’s (20″/16″) using (25#/10#)
24 wall balls
24 one-legged weighted step-up’s (20″/16″) using (25#/10#)
27 wall balls
27 one-legged weighted step-up’s (20″/16″) using (25#/10#)…etc

Continue this sequence until you run out of time, 20 minute cut off.

Pull up WOD:
15,10,9,8,8

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