Warm Up:
Med-Ball Toss Warm-Up
PARTNER WOD:
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
Intended Stimulus: 18-25 Minutes
Intermediate:
Same as Rx
Beginner:
5 rounds for time with a partner:
20 jumping pull-ups
20 wall-ball shots (8/10 lb) (9/10 ft)
200-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
Home Workout:
5 rounds for time with a partner:
20 double-dumbbell bent-over rows (35/50 lb)
30 single-dumbbell thrusters (35/50 lb)
400-meter run
– Divide rows and thrusters evenly, and run together.
Movement scaling options:
Pull-up: Jumping pull-ups
Wall-ball shot: Load, reps, target height
Run: Distance, substitutions
Cool down:
Accumulate:
1:00 couch stretch/side