Monday November 16th- Death By Wall Balls

 

Monday November 16th- Death By Wall Balls

 

Strength Work- 

Back/Front Squats- Pick one and stick with it for the entire strength cycle.

4×6- 1 ¼ Squat with 4 count lower

***start first set at about 50% and work up accordingly from there***

 

WOD- EMOM Complete: each minute complete 5x box jumps, but increase wall balls by 2x reps each minute. EX- 1min-5x BJ+2x WB, 2min-5x BJ+4x WB, 3min-5x BJ+6x WB

 

5x Box Jumps (20/24”) + 2x Walls Balls (20/14#)

**if advanced increase to BJ’s and WB’s required each min**

 

Score= Total Rounds + Reps.

 

Post Work- Cool down row/jog.

Roll Quads and Calves.

1 min each side-Seated Glute Stretch