Warm-up:
4 Sets:
5 Medicine Ball Squats
5 Medicine Ball Cleans
5 Medicine Ball Thrusters
30-50 Single Unders + 10-15 Double Unders
Strength:
Front Squat 5-5-5-5-5
WOD:
For Time:
90-60-30 Wall Ball, 20# to 10’/14# to 9′
Alternate With
180-120-60 Double Unders
TIMECAP: 16:00
Extra Work: 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band