18 Minute EMOM
1st Minute 8-15 Ring Dips (yes a big rep spread but work with coaches to work with you depending on your strength & experience)
2nd 10-15 Box Jumps (24/20 - focus on the power in the hips with the jump, step down. Go higher if you choose. I don't want people linking these, do one jump then step down, one jump then step down)
3rd 15-25 Sit-Ups
"Cascade Classic Online WOD 2"
In 5 Minutes:
Men: 60 Wall Balls (20 pounds at a 10 foot target)
Women: 50 Wall Balls (14 pounds at a 9 foot target)
in the time remaining, max calories on the rower.
*Score is your grand total of calories
**If you can't complete the Wall balls by 3 minutes, automatically go to the rower with 2 minutes left to row for max calories.
Yes, he had his cell phone in his pocket while competing at the Olympic Games.......he was just trying to incubate an egg(Ok who knows what I'm talking about)