Wednesday, December 20, 2017

Thursday - Wall balls



Group warm up
2 rounds
10x pvc pass throughs
10x jumping jacks
10x squats
10x mountain climbers
10x broad jumps

80 meter high knee skip

Strength
3RM Strict Press

Metcon
100 unbroken wall balls 20/14, 14/10, 10/8
*If you break your wall ball this is your penalty
*Each time you break, your penalty count starts over even though you are still working towards your 100 total.
-15 reps or less Run 800 Meters
-16-20 reps  (20 Burpees)
-21-30 reps  (25 Slam balls 20#/15#)
-31-49 reps (400 meter run w/ wall ball)

-50 or more reps you get to REST

*You are "breaking" if you are not actively "in motion" or if you do any of the following:
  • the ball touches the ground - even if accidental
  • Pause with the ball while standing
  • Lean against the wall while holding the ball
  • Pause in a Squat with the ball

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