Warm-up: Coach’s Choice
Strength/Skill:
Review the WOD movements
WOD: For Time
1 Round
50 Wall Balls (20/14)
50 Slam Balls (30/20)
50 Kettlebell Swings (1.5/1)
2 Rounds
25 Wall Balls (20/14)
25 Slam Balls (30/20)
25 Kettlebell Swings (1.5/1)
5 Rounds
10 Wall Balls (20/14)
10 Slam Balls (30/20)
10 Kettlebell Swings (1.5/1)
50 Slam Balls (30/20)
50 Kettlebell Swings (1.5/1)
2 Rounds
25 Wall Balls (20/14)
25 Slam Balls (30/20)
25 Kettlebell Swings (1.5/1)
5 Rounds
10 Wall Balls (20/14)
10 Slam Balls (30/20)
10 Kettlebell Swings (1.5/1)
Stimulus/Focus: This WOD is meant to be a struggle. Break your work into manageable sets and focus on keeping your breaks and transitions short.
Cool Down: 2 Rounds
Take each piece (one at a time) of your WOD equipment on a 100 meter run.
Take each piece (one at a time) of your WOD equipment on a 100 meter run.