200M run w/med ball
Partner up (Pair up and have partners stand about 10-15’ away from each other. No do the med ball drills lined in the warmup)
10 chest passes w/med ball
10 side tosses w/med ball
10 granny shots w/med ball
10 wall ball shots w/med ball
Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, No-dip muscle clean, High Hang Power Clean, Hang Power Clean, Power Clean from mid-shin
Gruester practice – see video demo below, courtesy of the Bryant Fitness Center.
20 Min AMRAP:
7 Med Ball Gruesters (20/14)
10 Wall Ball (20/14)
12 Power Cleans (135/95)
Today’s WOD is in honor of the great troops in EOD. Their training is what inspired this one. We are running an event from 0600-0900 to do this WOD. SSgt Matt Slaydon (ret) and SSgt Dan Acosta (ret), both combat decorated Iraqi War Veterans will be guests of Honor.
Med ball weight -> 14/10 -> as needed
Bar weight -> 115/80 -> 95/65 -> as needed
Run -> 500M row