A: 3 x Max Rep Unbroken Ring Dips
B: TRAIN 4-Nations Qualifying WOD 2: “Don’t drop the ball!!!”
In 7 minute window
Row 1000m
in remaining time complete as many reps as possible:
Wall Balls – every time you rest for longer than 5 seconds, drop the ball or no rep you must perform 5 burpees before you continue the wall balls!!!
Score is the number of Wall Balls performed
Weight
Men’s RX = 9kg & 10′ target
Women’s RX = 7kg & 10′ target
Master’s Men = 9kg & 8′ target
Master’s Women = 7kg & 8′ target
If you need to scale any of the movement you must state on the score sheet (s) and specify what movements/weights were used.
Standards
Row = set the rower to 1000m distance, any damper setting can be used, rower must reach 0m before the athlete can get off the rower.
Wall Balls = hip must be below parallel at the bottom, the ball must TOUCH the wall at or above the target.
Burpees = chest to floor at the bottom, jumps and clap overhead at the top.
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