Weekend is alllmmoosssttt here!
Warm Up:
Run 400m
2 Rounds
10 DB Snatch
1 Min Plank
10 Glute Bridge Raises
Skill:
20 Split Leg Lunges (off box)
3 Wall Walks
30 GHD Sit Ups
WOD:
For Time (20 Min cap)
8 Wall Balls (20/14#)
4 Shuttle Runs
1 Rope Climb
16 Wall Balls
8 Shuttle Runs
2 Rope Climbs
24 Wall balls
12 Shuttle Runs
3 Rope Climbs
32 Wall Balls
16 Shuttle Runs
4 Rope Climbs
24 Wall Balls
12 Shuttle Runs
3 Rope Climbs
16 Wall Balls
8 Shuttle Runs
2 Rope Climbs
8 Wall Balls
4 Shuttle Runs
1 Rope Climb
(1 shuttle run = 50 ft, 25ft out 25ft back)