Group: 20 Wall Balls for time 20#/14# a) 14#/12-10# b) 12#/8# (Ladies get first pick of WBs)
WoD: 20’ AMRAP*
400m Run
Farmer’s Pinch (25#/15# plate each hand) to short back curb (near the residences) and back
a) 15#/10# b) 10#/5#
*At some point during the AMRAP, complete a total of 10 Prowler pushes of 25’ (the length of the patio short-wise)
Prowler’s will be set up at 3 45# plates and 3 25# plates for the men’s and women’s Rx. Other prowler’s 85# and 50# as the a) scale. b) 30# Sandbag carry same distance
MOB: Roll Quads and Glutes, Calves and Achilles.
Coach’s Tip: HINT: Don’t run over people doing the farmer’s pinch with the prowler