Head into Frederick or Tucker and hit up the below little ditty, or head to an affiliate and hit up their WOD. Lots of quality affiliates in the area, and a lot of them do a community WOD on Saturdays.
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls, 20/14
3. Row, for cals
4. Power Clean, 135/95
Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.
So, you will do 20 seconds of max wall balls, rest 10 seconds – and repeat 7 more times. Then move on to the Toes to Bar – 20 seconds max reps, 10 seconds rest – repeat 7 more times. There is NO other rest besides the 10 seconds, even between movements.
I recommend you have something to write with and on. Keep a running total in your head of how many wall balls you did. After your 8th round of 20 seconds max wallballs, write down your total number of wallball reps and move to the bar for your TTB. (Yes, you will only have 10 seconds to do that.) Rinse and repeat until you’ve gone through all 4 movements.
Post your total number of reps for each movement to comments. If you do a different WOD – one you made up, or one you did at a private affiliate – post THAT to comments.