Warm Up
Repeat For 5 Minutes
30 Plate Hops
10 Plate Squats
10 Plate Overhead Press
Strength: Front Squats
3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
WOD
4 Rounds ~ For Time (Cap 15 Minutes)
ELITE
35 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
COMPETITIVE
25 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
PERFORMANCE
25 Wall Balls (14/10)
50 Double Unders or 80 Single Unders
Rest 1 minutes
Stimulus Points
Unbroken Wall Balls
Don’t Skip The Rest
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Hamstring Curls
Even Minutes) 30 Second Hollow Hold
Cool Down & Dismissal
100m Walk
Quad Stretch
Calf Stretch