Warm Up: bear crawl, 10 jumping jacks,10 inchworms, 10 split lunges,
50-meter carioca, 50-meter side shuffle
Skill Focus: controlled wall balls
WOD:
3 rounds
1:00 plank hold
20 wall ball shots, 10#/8#, 9’ target
15 pull-ups
** add 5 wall ball shots for every break in the plank
Buy Out: 5 x with partner: L-sits while partner runs 100 meters
GAME!!!
50-meter carioca, 50-meter side shuffle
Skill Focus: controlled wall balls
WOD:
3 rounds
1:00 plank hold
20 wall ball shots, 10#/8#, 9’ target
15 pull-ups
** add 5 wall ball shots for every break in the plank
Buy Out: 5 x with partner: L-sits while partner runs 100 meters
GAME!!!
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