WOD:
If you have not gone heavy on Deadlifts or Squats this week pick one and do it with the same rep scheme as posted earlier this week.
If you have done both:
Shoulder Press 1-1-1-1-1
Then
Perform 75 pull ups…. but wait here is the catch:
Every minute on the minute you have to do 20 wall ball shots (adjust weight accordingly). Immediately after you get 20, get on the bar and do your Pull ups….the only thing you are really counting to finish the workout are the pull ups. (Subject to change)
Good goal: Sub 10 minute
RESULTS:
Did the Paleo Challenge benchmark instead:
Max Clean & Jerk: 134-145-155-165-185
… Opted to do power clean instead of squat clean. Since it is a benchmark for weight, my deficency in the squat clean techique would have been my weak point instead of the weight.
Metcon: 13:18
He modified it to be 30s on pullups, 30s on wallballs until you hit 75 pullups.