Warm up
Row 500m/Run 800m, 100 single unders, 50 Double unders, if you don’t have double unders yet keep practicing 😉
Stretch and band mobility.
3 Sets no time: 15 Air squats
WOD
Front Squat 3-3-3-3-3
Rest 5 minutes
5 Rounds for time of:
- 15 Wall ball shots 7kg/9kg
- 15 Ab-mat Sit ups
Optional Finisher- 200m Farmers walk for the time-16/24kg
Check out this video to refresh your memory on the Wall Ball technique and range of movements.