Conditioning:

KO in the OK 2024 WOD 1: “Cork Screw Punch”

6-Person Team WOD*

150 Wall-ball shots (20/14)@(10’)

75 Burpees to pull-up bar

150 Pull-ups

75 Shoulder-to-overhead (115/83)

Max calories rowed

 

For TWO scores (Total time for chipper AND max calories on rower)

(18:00 cap)

*Athletes may switch out on chipper/rower whenever they chose. Only 1 athlete working on chipper and 1 athlete working on rower at a time. Once chipper is complete, athletes will continue on rower until the 18-minute time cap.

 

 

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