WOD

Games LCQ WOD 4

METCON

50 Burpee Box Jump Overs
75 Double Unders
100 Wall Balls

Height: 24/20
Weight: 20/14

MASTERS

50 Burpee Box Jump Overs
25 Attempts
100 Wall Balls

Height: 20
Weight: 14/10

MOVE

30 Burpee Box Jump Overs
100 Single Under
75 Wall Balls

Height: 20″
Weight: 10/6

WOD GUIDANCE & GOALS
A scaled version of a CF Games qualifier! Find a steady pace on the burpee box jump overs that you can maintain and minimize your rest time. Each rep will take :05-:08. Spend no more than eight minutes on this movement. Shake out your legs and arms, take a big breath, then start the double unders. The double unders will take :60-:75. Then the workout begins! Do wall balls in sets of 10-20 reps, and time your breaks (:10 at most) before you start the next set. Target 15 minutes.

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HOME WOD

50 Burpee Box Jump Overs
75 Jumping Jacks
100 Squats

ENDURANCE

60 min ruck or hike