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September 9 2016

8
Sep

September 9 2016

2016-kill-cliff-granite-games-logo-400x300

September 9 2016

Coach Vinny is at it again! He’s competing in the 2016 KillCliff Granite Games in Minnesota this weekend! Send him your best wishes and watch live with this link through FloElite. Good luck Vinny! Be the BULL!

STRENGTH
A) Medicine Ball Leg Curl:
5×10
B) Strict Press:
1-1-1-1-1
*Find a heavy Single.*
C) Pull-ups:
4×6

WOD
For time:
60 Wall Balls, 20/14 lbs, 10/9 ft, FRX: pick load
15 Box Jump Overs, 24/20 in, FRX: Step Overs
1 Rope Climb, 15 ft, FRX: Rope Climb Progression
45 Wall Balls, 20/14 lbs, 10/9 ft, FRX: pick load
30 Box Jump Overs, 24/20 in, FRX: Step Overs
1 Rope Climb, 15 ft, FRX: Rope Climb Progression
30 Wall Balls, 20/14 lbs, 10/9 ft, FRX: pick load
45 Box Jump Overs, 24/20 in, FRX: Step Overs
1 Rope Climb, 15 ft, FRX: Rope Climb Progression
15 Wall Balls, 20/14 lbs, 10/9 ft, FRX: pick load
60 Box Jump Overs, 24/20 in, FRX: Step Overs
1 Rope Climb, 15 ft, FRX: Rope Climb Progression

This WOD has a little bit of everything; your shoulders, hip flexors, forearms, lungs, and even your calves are going to get stronger after the maelstrom of reps that both descend and ascend. Start strong on the Wall Balls and play smart with how you choose to break up the reps.