Complete For Total Time:
21-15-9
Bar Facing Burpee
OHS (95/65)
–Then–
21-15-9
KB Swing (53/35)
HSPU
–Then–
21-15-9
Wall Ball (20/14)(10’/9′)
Lat Sit Ups (20/14)
Lots of stuff going on here today!! Each of these 21-15-9 has a different feel to it and there is no rest between each of these. So, the ideal approach for this one is to look at the aggregate volume of work and find the pace that is right for you. For the sets of 21 reps, if you need to break into 2 sets, look to go something like 12-9 or maybe even 14-7. For the sets of 15 reps, 9-6 or 8-7 are good breaking points. Look to do each of the sets of 9 unbroken but if that’s not going to happen think about 6-3. If three sets is more your jam, then 8-7-6 for the 21, 6-5-4 for the 15 and 4-3-2 for the 9.
As usual, talk to you Coach about what is right for you today as far as reps and movements. The point of this WOD is we are looking at constant movement throughout with timed rest breaks. For example, if 21 HSPU will bury you, lets find the right number that will challenge you but keep you moving. Same applies to the remainder of the movements.