The Workout 2020-08-24T19:58:42+00:00

NAUGHTY (Rx’d division)

4 Rounds for time, increasing by 3 reps each time (3-6-9-12)

12 Wall Ball (20/14#) Buy-In Each Round*
Then:
3 Deadlift (135/95#)
3 Hang Power Clean
3 Shoulder to Overhead
3 Lateral Burpee

*Remember to start each round with 12 Wall Balls, for a total of 48 throughout the entire workout. The second round you’ll do 6 reps of each barbell movement and burpees, then round three will be 9, and round four will be 12.

NICE (Scaled division)

4 Rounds for time, increasing by 3 reps each time (3-6-9-12)

15 Min Time Cap

12 Wall Ball (14/10#) Buy-In Each Round*
Then:
3 Deadlift (95/65#)
3 Hang Power Clean
3 Shoulder to Overhead
3 Lateral Burpee

*Remember to start each round with 12 Wall Balls, for a total of 48 throughout the entire workout. The second round you’ll do 6 reps of each barbell movement and burpees, then round three will be 9, and round four will be 12.

ELF (Kids 14 and under)

4 Rounds for time, increasing by 3 reps each time (3-6-9-12)

12 Wall Ball Buy In (6/4lbs)
3 KB sumo deadlift (18/13lbs)
3 KB sumo deadlift high pull
3 flash push-ups
3 lateral burpees

*Remember to start each round with 12 Wall Balls, for a total of 48 throughout the entire workout. The second round you’ll do 6 reps of each barbell movement and burpees, then round three will be 9, and round four will be 12.

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