Warmup:

200M jog

Side lunge 30’ and back

Inchworm 30’

Walking lunge 30’

Bear crawl 30’

Reverse Bear Crawl 30’

:30 Ski Erg

WOD:

5 Rounds For Time:

10 Cal Ski Erg

20 Wall Balls (20/14)

400m Run

Video courtesy of Team Misfit.  Some good Wall Ball efficiency tips here!

Think of going from movement to movement as going from one gear to another in a car.  As you move to that next gear, your speed increases.  Start with a steady pace on the ski erg, turn it up a little on the wall balls, and then give the run a good pace.  Maybe open up a bit of a sprint to finish the last run.

Scaling Options:

MB weight -> 14/10 -> as needed

Run -> 500M row

Cool Down:

Couch Stretch – 1Min per side

Thread the Needle – 1 Min per side