WOD:
EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)
Intermediate:
EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft
Home Workout:
EMOM 15:
8 burpees
8 single-dumbbell thrusters (35/50 lb)
Movement scaling options:
Burpees: Reps, up-downs, burpees to an elevated surface
Wall ball shots:Reps, load, target height, dumbbell push presses, med-ball squats
Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions or banded good mornings