Warmup:

200M jog

10 Bow to Bends

10 Squat2Stands

Grab light DB

5 DB deadlifts per side

5 DB high pull per side

5 DB push press per side

6 Alt DB snatch

10 DB Goblet Squats

WOD:

3 Rounds:

800 Meter Run

30 Wall balls* (20/14)

30 Alternating Dumbbell Snatches (50/35)

 

*If no wall ball area available, Thrusters (95/65)

Video courtesy of CrossFit HQ.  Some tips and tricks for a successful string of wall ball shots.

 

After the first round, think of using the run as a recovery period.  That way you can attack the wall balls and Db snatches with as much energy as possible!  And, I know quite a few of you are still doing work at home, so if there isn’t a wall ball and a wall with either a 10’ target for guys or a 9’ target for ladies, go with barbell thrusters at 95/65.  Pretty close to the same stimulus as wall balls.

 

Scaling Options:

Run -> 1000M Row -> 4 Min cardio

Med ball weight -> 14/10

DB weight -> 35/25 -> as needed

If doing thrusters, bar weight -> 75/55 -> as needed

 

Cool Down:

Couch Stretch – 2 Min per side

 

Thread the needle hold – 1 Min per side