Warm Up:
Warmy
Practice DU’s for 3 minutes
Xfit WOD:
“Wall Ball from Hell”
Partner WOD;
150 wall ball shots (20#/14#) –
150 wall ball box jumps (16″/12″)
150 wall ball lunges
75 back 2 back wall ball squats
75 DU’s while partner is holding plank position on wall ball
Rules – each partner must complete 75 reps/exercise. A penalty is assessed if the wall ball is dropped at any time during the WOD – both partners need to complete 4 (total) burpee wall ball jumps (like a burpee over bar but with a wall ball) before starting again. The penalty is not assessed during the DU’s exercise. Pick any exercise to start but pick wisely.
Wall ball shots can be individual or as a team (one ball only)
Wall ball box jump counts when athlete is holding wall ball, jumps extending hips at top then throws wall ball to partner before jumping off.
Wall ball lunges count by holding wall ball and lunging to Abmat (alternating legs)
Back 2 back wall ball squats, partners hold wall ball and squats
Pull up WOD:
9,7,6,5,5 = 32
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