WOD: Every 2:00 for 8 rounds:
6 shuttle runs Then Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back
Intermediate: Every 2:00 for 8 rounds:
6 shuttle runs Then Max wall-ball shots (10/14 lb) (9/10 ft)
Beginner: Every 2:00 for 8 rounds:
4 shuttle runs then Max wall-ball shots (10/12 lb) (9/9 ft)
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds
Home Workout:
Every 2:00 for 8 rounds:
6 shuttle runs then Max dumbbell thrusters (20/35 lb)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells
Post-Workout Skill Work:
3 sets:
:30 Russian twists (14/20 lb) :30 rest
:30 hollow rocks | :30 rest
– Use a medicine ball for the Russian twists.