Warm Up:
AMRAP 5:
10 partner wall-ball sit-ups
10 alternating partner step-ups
10 synchronized air squats
Skill Work:
With a partner:
Accumulate:
30 med-ball trunk rotational toss (tossing right)
30 med-ball trunk rotational toss (tossing left)
Increase distance between partners as each partner is able
WOD:
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
Intermediate:
AMRAP 15:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 knees-to-chest
10 box jumps (20/24 in)
Beginner:
AMRAP 15:
10 wall-ball shots (6/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12/20 in)
Movement scaling options:
Wall-ball shots: Load, DB thrusters
TTB: Toes-to-bars on the ground, knees-to-chest, hanging knee raises
Box jumps: Height, PVC jump, step-ups, reverse lunges
Partner chipper option:
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
150 toes-to-bars
150 box jumps (20/24 in)
One athlete moving at a time.
Athletes must complete all the wall-ball shots before moving on to the toes-to-bars and then the box jumps.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves