Warmup:
50 Single Unders
25 L-Leg SUs
25 R-Leg SUs
30 Alt SUs
30 Double Unders or 5 Attempts
10 Med Ball Squats
5 Med Ball Push Press to Target
5 Wall Ball Shots
WOD:
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
1,200 Meter Run
Break up reps/distance any way you want.
Video courtesy of Invictus Fitness. Tips on Wall Ball efficiency. A great shooter’s choice WOD. You can either grind through and do each section all the way through before moving on, or break up the distances/reps into sets and rotate through the movements. Just remember, if you break it into sets, you’re looking at more time used to transition from one movement to the next.
Scaling Options:
Row -> additional 1200M Run
Med Ball weight -> 14/10 -> As needed
