Group: Coach’s choice
MOB: Hip Openers
WoD: 16’ AMRAP (Upward ladder by 5s)
1st Round (1×5) – 5 Wall Balls (10/9) ( 20/14) a) 14/12 b) 12/10
5 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
2nd Round (2×5) – 10 Wall Balls (10/9) ( 20/14) a) 14/12 b) 12/10
10 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
In the 3rd round perform 3×5 or 15 reps of each movement and so forth and so on.
Score = Total reps
Cash out: Tabata Sit-ups
MOB: Roll Quads and Posterior Chain