1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
3.SKILL
*OVERHEAD SQUAT 5-5-5-5-5
4.WOD
*AMRAP 20 minutes of:
5 Pull-ups
10 Wall Balls
15 Double Unders
OR
*5 ROUNDS FOR TIME (R4T) of:
7 Pull-ups
14 Wall Balls #20
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
3.SKILL
*OVERHEAD SQUAT 5-5-5-5-5
4.WOD
*AMRAP 20 minutes of:
5 Pull-ups
10 Wall Balls
15 Double Unders
OR
*5 ROUNDS FOR TIME (R4T) of:
7 Pull-ups
14 Wall Balls #20
21 Double Unders
**Post total time to complete in comments. Also loads for Overhead Squat Skill.
**WALL BALLS LIKE A MACHINE FUCKERS!!!
**BAD-ASS PIC IN SO MANY WAYS... FOUND ONLINE RANDOMLY!
CEDRIC - 8:03 (5R4T)*Should be able to shave 2mins off that time at least.
ReplyDeleteMARTY - 25:56 (5R4T)