(Practice / Metabolic Conditioning)
WOD Review: 8 min
Then group warm up all together: 200m jog, 10 wall squats, 10 low WBs, 10 abmat sit-ups, 1 indoor jog, 5 WB (10’)
WOD
25min AMRAP
3 Wall balls (20/14 & 10/10) (50+ / Scaled / Fitness 14/10 & 10/9)
3 Abmat Sit-ups
200m run
6 Wall balls
6 Abmat Sit-ups
200m run
*Ascend the ladder until you get to 21 reps of each and then come back down the ladder.
Post WOD: Alt mobility work and ball mashing hips, gluten and calves
To post your WOD score, next to your round and extra reps numbers put an up or down arrow to indicate if you were still on your way up to the round of 21 reps, or a down arrow if you had completed your 21 rep round and were on your way back down.
