WOD: “AMRAP and RFT” -Wed 3.19.14

Skill: Snatch

12 Min AMRAP

5 Snatches (135/95)

10 Unbroken Wall Balls (20/14)****

****If the ball hits the ground for any reason before the 10 wall balls are performed there is a 5 burpee penalty on the spot. Ā There can be multipleĀ penaltiesĀ accrued during a round of wall balls


3 min rest, then….



10 Slam Balls (30/20)

10 Box Overs (get from one side of the box to the other side of the box)

EMOM (every min on the min) perform wall balls

minute 1- perform 1

minute 2 – perform 2

minute 3 – perform 3

Keep up this EMOMĀ rep schemeĀ in this fashion UNTIL you finish the 5RFT or CANT complete the number of wall balls before the next minute hits.

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