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Warm Up:
1 set:
200-m run
AMRAP 5:
15 medicine ball deadlifts
12 medicine ball squats
9 medicine ball push presses
Skill Work:
5 sets:
3 hang power clean and jerks
WOD:
4 rounds for time:
20 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
Time Cap: 14 Minutes
Intermediate:
4 rounds for time:
20 wall-ball shots (10/14 lb) (9/10 ft)
400-m run
Beginner:
4 rounds for time:
15 wall-ball shots (6/10 lb) (9/10 ft)
200-m run
HOME WOD:
Equipment:
4 rounds for time:
20 single-DB thrusters
400-m run
Bodyweight:
4 rounds for time:
20 weighted thrusters
400-m run
Movement scaling options:
Run: Distance, row , C2 or assault bike
Wall-ball shots: Load, med ball thrusters, air squats
Partner option:
4 rounds for time:
400-m run
50 wall-ball shots
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/side