WOD:
21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (14/20 lb)
Intended Stimulus: 7-12 Minutes
Intermediate:
21-18-15-12-9-6-3 reps for time:
Knees-to-chest
Wall-ball shots (10/14 lb)
Beginner:
15-12-9-6-3 reps for time:
Hanging knee raises
Wall-ball shots (6/10 lb)
Home Workout:
21-18-15-12-9-6-3 reps for time:
V-ups
Double-dumbbell thrusters (20/35 lb)
Movement scaling options:
Toes to bars: Reps, knees-to-chests, hanging knee raises, V-ups
Wall ball shots: Load, target height, med-ball squats, med-ball push presses
Post-Workout Skill Work:
EMOM 6:
1 rope climb