Sample WODRx WOD 316 - 3/18/2022
A1. 3-5 Sets; Each For Time; At Sustained Effort; Rest 1:30 Minutes Between Sets
21 Pull Up
15 Wall Ball; 20/14 lb
9 Box Jump Over
+
Rest 5:00 Minutes
+
A2. 3-5 Sets; Each For Time; At Sustained Effort; Rest 1:30 Minutes Between Sets
15 Toes to Bar
12 American KB Swing; 53/35 lb
9 Ring Dip
*Note: If you can no longer sustain similar finishing scores stop completing sets.*
Recommended Scaling Options:
Pull Up;
RX: Kipping or Strict
Scaled: Assisted Pull Up or Ring Row
Wall Ball;
RX: 20/14 lb
Alternative Movement Option: Dual DB Thruster; 35/20 lb per Hand
Box Jump Over;
Scaled: Box Jump Step Down
Toes to Bar;
Scaled: V-Up
American KB Swing;
RX: Tough Effort - 53/35 lb
RX+: Tough Effort - 70/53 lb
Ring Dip;
Alternative Movement Option: Stationary Dip/Bench Dip