Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements-ROM, standards, efficiency!
WOD: Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
Female RX: 14#, 20″, 35#
Stimulus/Focus: This WOD is a grind. Take short breaks when needed. Just keep moving. It is a Hero WOD so go for a PR!
Cool Down: 5 Rounds
5 Wall Angels
20 Second Achilles Wall Stretch (per side)