CrossFit WOD – 181114

Jillian is constantly looking forward to the next challenge before her.


Challenge WOD 3
“The Wave”

15 Box Jumps
15  DL (135/95)
15 WB (20/14)
15 DL
15 Box Jumps
1 min rest


Optional Buy Out
“Gymnasty v2”

3-4 Rounds
20 sec Ring Support Hold
20 sec Hollow Body Hold
40 Sec Handstand Hold using the wall (scale to hardstyle plank)


*This is light weight and it is fast. We are assisting hypertrophy and lipolysis with the help of the deadlift and the wallball.

*The one minute rest is not enough time to recover but helps keep the level of intensity high. It is also reminiscent of the “stop and go” required in fun activities: basketball, football, skiing, waterskiing, etc.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit