May 18, 2017

Friday 2017.05.19

Warmup
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 Thrusters (light dumbbell or empty bar)
- 8-10 pull-ups
Then
- 5 minutes individual/partner practice as desired

WOD

Partner 14 Minute AMRAP:
With a medicine ball (20/14) and two 35lb dumbbells: One person lunges 8 steps out, 8 steps back, while the other does wall ball shots. Alternate exercises. Score is total number of wall ball shots. Movement standards: DB’s must be held at the shoulder. The trailing knee must touch the ground on every lunge. Full depth on the wall ball squats (hip crease below the knee), and the equator of the ball must hit or be above the target line (10’).

Post total number of wall ball shots to comments.

1 comment:

Dwayne Beasley said...

Michelle, Mike, and I - partner at 3. Added abmat sit-ups at 21 mins. 300 plus wall balls - don't remember exact number