Friday, 4/10/2015

Warm up:  Run 800m
                 Then 3 rounds
                 -15 Air Squats
                 -10 GHD Sit ups
                 -10 Back Extensions
                 -5 Burpees

Strength:  None

WOD:  5 Rounds for time
             -Row 250meters
             -25 UNBROKEN Wall Balls 20# / 14#

If you break the wall balls, count a penalty and end that round immediately.  The object is to push the reps past a comfortable #.  Make sure you rest enough to get all 25 reps.
Example if you break set 1 at 15 wall balls, you are done with that set.  Count a penalty and move on.

After your final round complete 10 burpees for each penalty.  The clock stops after all burpees are completed!

Hold yourself accountable!
Full Range of motion!
Hit the target.
If you have to scale, scale the # of reps to 20 or 15.


Post time # of Penalties and # of wall balls completed each round.