🔥 The WOD House Challenge
For Time:
- 21-15-9 reps of:
- Thrusters (40/30 kg)
- Pull-Ups
Then immediately:
- 800m Run
- 50 Wall Balls (9/6 kg)
- 30 Burpees
🛠️ Notes:
- Thrusters: A full squat into an overhead press.
- Pull-Ups: Strict or kipping, depending on skill level.
- Wall Balls: Squat down, throw the ball to a 3m (10ft) target.
- Burpees: Full chest-to-floor, jump and clap overhead.
🏆 Goal Time:
- Intermediate: Under 18 minutes
- Advanced: Under 14 minutes
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