The CrossFit Team Series is nearly upon us. A cool fun way to see where your Fitness is at before the lead in to the Open!!
Grab a buddy and go all in!!

 WoD: "Wheel Of Fortune"

Complete As Many Rounds As Possible in 15 Minutes

of:

15 Wall Ball Shots

15 Russian Kettlebell Swings

15 (12) Calorie Row or Bike

.

 (M = 9kg Ball, to a 10ft target. 32kg KB).

(F = 6kg Ball, to a 9ft target. 24kg KB)

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• Look between the lines and you will see the beauty in this little triplet. The Hips. Don't just look at the leg output, look to what your hips can offer you. They are the powerhouse of the entire unit itself. You need hips to perform wall ball to maximum efficiency. you sure as heck will need them on those heavy swings & of course they will play a big part in your calorie effort.
• Now of course we aren't silly, we know your legs will be cooking too. Both your Quad muscles (at the front) & your hamstrings (at the back) will get to move too & play their parts too. Good thing will be that they will take turns so to speak (depending on what machine you choose however!).
• In any case who can keep a steady pace and get themselves 6-7 rounds or more like so???
• Oh, did we mention that individual movements must be unbroken sets. If you break the wall ball or swings then start that over again at 0 reps!! (note: The penalties are PER movement. If you go unbroken on the wall ball but break there swings, you re-start the swings over. NOT the wall ball & swings).
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post Number of REPs to your Beyond The Whiteboard account.