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

 

Cool Down:

Couch Stretch – 2 Min per side

 

Cobra Pose – 2X1 Min