Hope everyone survived either our 9/11 WOD or the 9/11 Tower Challenge.  IF you’re feeling beat up, join Haley “MIST” Jones at the Community Commons (Bldg. 700) at either 0700 or 1400 on Thursday for an amazing Yoga class!

Warmup:

10 Box step ups

10 Med ball deadlifts

10 Squat2Stand

10 Med ball Squats

10 Box Step ups

10 Med ball thrusters

5 Light DB box step ups

5 Wall Ball Shots

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

AMRAP 30:

10 Wall Balls (20/14)

5 Single DB (35/25) Box Step Up (24”/20”)

20 Wall Balls

10 Single DB Box Step Ups

Etc…

Add 10 Wall Balls and 5 Box Step Ups every round

Pic courtesy of Mayhem Athlete.

With this ascending ladder AMRAP with wall balls and weighted box step ups, the goal should be to start at a moderate pace and work to maintain that pace as the reps increase each round.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side