THU 9/13/23 WOD

Warm Up - :30 jumping jacks - 10 med-ball good mornings - 10 med-ball front squat squats - 10 med-ball shoulder presses - :30 up-downs - 10 med-ball bent over rows - 10 med-ball push presses to target (throw the ball to the target) - :30 burpees - 10 wall-ball shots – 5 strict pull ups – Rope progression:  3 hand over hand – 3 hang + foot hook – 3 foot hook + pulls – 1 rope climb – Mini round:  2 sets: - 1 rope climb - 10 wall-ball shots (rest 1:00 between sets) –

WOD

Every 2:00 for 6 rounds:
2 rope climbs L2-2 rope climbs AHAP L1-6 hand over hand
Max wall-ball shots in remaining time L3-20/14# L2-16/12# L1-14/10#
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Total Wall Ball Shots

Post WOD - :30 double forearm stretch - 1:00 foam roll quads