Group: 3 in 3
Air Squats
Weighted partner meball sit-ups
Side shuffle half way, then turn and sprint (down and back)
MOB: 4’ of Hip openers
Technique: Chaining T2B (kipping)
Technique: Saving your shoulders during Wall Balls (but endangering your face)
WOD: 16’ EMOM
Odd Minutes: 7 T2B a/b) High knees or sit-ups
Even Minutes: Wall Balls
Coach’s Notes: While you can’t get away with the core work, the weight of the Wall Ball is up to you. One thing: you can’t change the weight of the wall ball during the WoD, so choose carefully, young jedi. Also, another day of hand protection today is in order…
Score = Number of Wall Balls completed x Wall Ball weight.
MOB: 4’ Screaming Pigeons / Lax Shoulders