Strength: OTE 2 x 5: 3 Back Squats
WOD: AMRAP 20:
25 wall-ball shots (14/20 lb) (9/10 ft)
15-cal Echo bike
5 wall walks
Intermediate: AMRAP 20:
25 wall-ball shots (10/14 lb) (9/10 ft)
12 Cal Echo bike
3 wall walks
Beginner: Every 5:00 for 4 sets:
15 wall-ball shots (6/10 lb) (8/9 ft)
10-cal Echo bike
5 inch worms + a push-up from the knees
– Rest with the remaining time in the interval.
Home Workout: AMRAP 20:
25 dumbbell thrusters (15/20 lb)
200-meter run
5 wall walks
– Use two dumbbells.