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  • Writer's pictureJohn Fadel

Saturday WOD: Highball

General Warm Up (6 Minutes) (3-9)

General Flow :30 each

  • Get out medballs 

  • Bike 

  • Air squat to ball 

  • Bike 

  • MB front Squat 

  • MB squat Clean 

  • Bike

  • MB push Press 

  • MB push Press and Toss 

  • Bike 

  • MB thruster


Set 1: 5 Back Squats at 75%

Set 2: 3 Back Squats at 80%

Set 3: 1 Back Squat at 87%

Set 4: 5 Back Squats at 80%

Set 5: 3 Back Squats at 85%

Set 6: 1 Back Squat at 90%

Every 2:30


"Highball" 

5 Rounds For Time: 

21/18 cals Bike/Row

50-40-30-20-10 Wallballs (20/14)  

3 Rope Climbs (15') 

Time Cap: 22 Minutes 




Optional Snatch work:

Set 1: 2 Squat Snatches at 73%

Set 2: 2 Squat Snatches at 75%

Set 3: 2 Squat Snatches at 78%

Set 4: 2 Squat Snatches at 80%

Set 5: 2 Squat Snatches at 83%

• Rest 2-3 Minutes Between Sets

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