Warm Up
Repeat For 8 Minutes
8 Wall Ball Clean And Press
12 Wall Ball Russian Twist Per Side
20 Jumping Jacks
Strength
Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute
Movement Prep
1 Round (Modify And Repeat As Needed)
5 Wall Balls
5 Sit Ups
10 Double Unders
WOD
AMRAP ~ 13 Minutes
COMPETITIVE
15 Wall Balls (20/14)
30 Sit Ups
60 Double Unders
PERFORMANCE
15 Wall Balls (14/10)
30 Sit Ups
100 Single Unders
LIFESTYLE
15 Air Squats
20 Sit Ups
60 Single Unders
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Arm Across Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side