Rotary Dial - WOD for 082112 at CrossFit Durham, NC | CrossFit Durham
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Rotary Dial

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WOD for Tuesday 082112Click Here For Today’s Schedule
Parallette Shoot Throughs
50 strict reps
15-12-9 Reps For Time:
Push Jerk (135/95)
Rotational Ball Slams – right
Rotational Ball Slams – left

Post Workout Time to Comments
For the skill segment, perform 50 strict parallette shoot throughs.  Pause in each position for a 1 second hold.  Rest between reps as needed.  Do not let your form get sloppy.

For the conditioning workout, take the Push Jerk bar from the ground.  See the video below for a ball slam demo.  These are a bit different from regular ball slams. Use the heaviest ball you can handle.

Rotational Ball Slams

One Comment
  1. Paul K Reply
    Whew, those shoot throughs add up! Scaled the METCON to 95# for the push jerks. That was a bit too conservative. Hammered through in 5:39. Like those "stand and work" type WODs.

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