Warmup:
200M run
10 Spiderman Lunge w/twist
10 Pushup2Downward Dog
Grab light KBs
10 KB deadlifts
5 Russian Swings
3 Am KBS
Wall Ball warmup: Grab a Med Ball, and stand in front of a Wall Ball target. Holding the med ball, perform two rounds (not for time) of: 5 front squats, 5 thrusters, 5 push press to target, 5 wall ball shots
Toe2Bar warmup: On rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar
WOD:
AMRAP 30:
400M Run
20 Wallballs (20/14)
15 Kettlebell Swings (53/35)
10 Toes to Bar
30 Sec Rest
If no Wall Ball is available, go either DB or barbell thrusters
| You read it right, there is a rest after every round today. Just enough to get the breathing under control. |
Scaling Options:
Run -> 500M Row -> 2 Min Cardio
Med Ball weight -> 14/10
KB weight -> 35/25 -> as needed
T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups
