CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 30 Minutes (2 Rounds for time)

With a partner, on a running clock, for time:

At 0:00

10 rounds each (20 Rounds total):

12/10 Calorie Ski

Rest

At 15:00

5 rounds each:

30 Wall Ball Shots

RX+: 30/20

RX: 20/14

Scaled: 14/10

Beginner: 10/6

Record both times. There may be some slight math involved for the wall balls since you’ll be starting that at the 15:00 minute mark.

The goal is to finish the ski calories in under 30-40 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 20- to 30-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Consider scaling the number of reps for athletes concerned with maintaining unbroken sets across all rounds on the wall ball.

Beginner Friendly Option

At 0:00

10 rounds each:

30-second effort on Ski erg

Rest

At 15:00

5 rounds each:

10 Unbroken Wall Ball Shots