Warm up: Coach’s Choice
WOD: Four 8-Minute Rounds
0:00-6:00 Minutes
800 Meter Run
Max Effort Wall Balls (20/14)(14/10)
6:00-8:00
Rest
Stimulus/Focus: Push hard on the run to give yourself as much time as possible to accumulate wall ball reps. Try to keep your runs close to the same time each round. You will have a wall ball rep count for each round.
Strength/Skill: Spend ten minutes working a goat while fatigued. Everything will be warm after the workout, so pick something and focus on it for 10 minutes-ring work, rig work, rope climbs, handstand work, pistols, box jumps.
Cool Down: Athlete’s Choice