Eleven feet – Tue 1.02.18

 In W.O.D.

Strength:  Shoulder Press 5-5-5-5-5

Conditioning: AMRAP in 10:00:
– 20 Wall Ball shots (20-25#/14-20# to 11′)
– 10 Strict Pull Ups


Tips and Scaling:
• The Wall Ball

Scaling this WOD
Select a wall-ball option that challenges you but allows you to perform at least 7 consecutive reps during the warm-up. Scale the load and height accordingly. For the pull-ups, strive to perform each round in less than 3 sets. Watch The Wall Ball from the CrossFit Journal prior to starting.

Option 1
Complete as many rounds as possible in 10 minutes of:
16 wall-ball shots
8 banded strict pull-ups

Men use 14-lb. ball to 10-ft. target
Women use 10-lb. ball to 10-ft. target

If you are unable to complete the first round of wall balls in 2 sets, consider reducing the load further. Experiment with the pull-ups prior to the workout. Choose a band that allows you to complete 8-12 unbroken pull-ups in your warm-up. If you lose the ability to perform a single pull-up at any point, complete the remainder of the workout with ring rows.

Option 2
Complete as many rounds as possible in 10 minutes of:
16 wall-ball shots
8 strict pull-ups

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 10-ft. target

Practice performing the wall-ball shots to a higher target during the warm-up. If you are able to consistently throw to the 11-ft. target, consider attempting it during the workout. If at any point you become unable to complete a single pull-up, switch to ring rows for the remainder of that set.


This January, Sweat Angels is partnering with Soles4Souls! Soles4Souls helps fight poverty through collecting and distributing clothes and shoes. Your check-ins will help provide coats to someone in need. Every 10 check-in will provide 1 coat. #keepwarm

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