Conditioning
150 Wall Balls For Time 20/14# to 10ft
***Top of every minute including 0:00, do 8 T2B or 8 Abmat Sit-ups
WOD Notes: Goal is to avg 12-15 WB each minute & finish sub 15 minutes. Scale T2B back to 5 reps or whatever you can get done in 15 sec each rd.
Minimal Equipment Version -Tabata (20 sec on / 10 sec off) – 8 Rounds
Goblet Squats (hold DB vertical in front)
Hollow Rocks
Wall Climbs (Advanced = HS Walk for 20 sec)
Shuttle Run (30ft increments)
WOD Notes: You will do 8x (GS/HR/WC/SR) following the 20 sec on / 10 sec off protocol. You will rotate through each exercise. DO NOT do all 8 rds in a rows of the squats first. WC Sub = shoulder taps in a pike position with feet elevated. Set up cones 30 ft apart & sprint back & forth.