Workout of the Day

“Partner Karen”

For time: 150 wall ball shots

While one partner throws the medicine ball, the other must hold either a forward, left-side, or right-side plank. Throws may only be counted once the planking partner’s plank posture is established. Any drop of the ball or pause in the cycle of wall ball shot reps triggers a switch of partner roles.

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Non Nobis 181011

10-9-8-7-6-5-4-3-2-1 reps for max load of:
Front squat
Shoulder press

Select a load each set with which all required reps can be completed. As long as the set is unbroken, there is no time limit to complete the set. Upon any break off the bar (racked or dropped), the lifter triggers a 30 second time limit to complete all remaining reps for the set in order to qualify with that load. If the reps cannot be completed within these constraints, the lifter may attempt the entire set a second time, or abandon the set and factor a 0 for it in the total score. Increasing the load for subsequent sets is only permitted if the previous set was complete unbroken. Score is the average of all loads lifted (abandoned sets and DQ sets included).