Skill Work:
EMOM 10:
2 thrusters
WOD:
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Intermediate:
AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Beginner:
AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.
Home Workout:
AMRAP 12:
2 single-dumbbell thrusters (35/50 lb)
2 object jump-overs (20 in)
2 burpees
– After every round add 2 reps to each movement.
Movement scaling options:
Wall ball shots: Load, height, medicine ball squats, dumbbell push presses
box jump overs: Height, box step-overs
Burpee: Up-downs
Cool down:
Accumulate:
30 reach, roll, and lifts