Warm Up:
1 round:
8 med-ball front squats
8 med-ball push press and throws to target
8 wall-ball shots
– Rest :30 between sets.
– Use workout weight and target height.
Build Up:
5 sets:
5 deadlifts
– Build to workout load.
WOD:
4 rounds for time:
10 deadlifts (155/225 lb)
30 wall-ball shots (14/20 lb) (9/10 ft)
Intended Stimulus: 6-11 minutes
Intermediate:
4 rounds for time:
10 deadlifts (105/155 lb)
30 wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
4 rounds for time:
8 deadlifts (55/75 lb)
15 wall-ball shots (6/10 lb) (9/10 ft)
Home Workout:
4 rounds for time:
20 double-dumbbell deadlifts (35/50 lb)
30 single-arm dumbbell thrusters (35/50 lb)
– Switch arms as needed.
Movement scaling options:
Deadlift: Load, reps, range of motion, sumo deadlift
Wall ball shot: Load, reps, target height
Post-Workout Skill Work:
8 sets for reps:
:20 V-ups
:10 rest