THU 6/29/23 WOD

Warm Up – MED BALL WARM UP:  2 rounds with a partner:  10 med-ball chest passes - 10 med-ball squat + throws - 10 med-ball sit-up tosses – Toes to Bar Progression:  -Setup – Kip swings – 2 kip swing + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 5 toes to bar reps - WALL-BALL SHOT REVIEW:  1 round:  5 med-ball squats - 5 med-ball presses - 5 med-ball thrusters - 5 wall-ball shots

MINI ROUND:  2 rounds:  5 wall-ball shots - 3 toes-to-bars

WOD

3 x AMRAP 3:
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
15 toes-to-bars L2-10 T2B L1-10 K290
– Rest 2:00 between AMRAPs –

SKILL WORK:  Accumulate:  50 GHD hip extensions – Pause for :02 at top of each rep.  STRETCHING:  2 sets:  :30 standing quad stretch/side - :30 quad foam roll/side