WOD 190319

1. MOBILITY

  • Couch stretch

  • Active Samson

2. WARM UP

  • 12m twisting lunge walks

  • 12m chameleon crawls

  • 12m bunnie hops

  • 12m frog jumps

3. WL

Back Squat

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. WOD

"Wallballs Gone Wild!!!"

3RFT in teams of 2, both partners use the same WB (9/6) (30min cap):

  • 30 WB shots, alternating partners

  • 30 WB cleans, face-to-face, hand off after each rep

  • 30 WB shoulder presses, face-to-face, hand off after each rep

  • 30 WB sit-up passes, feet-to-feet, do sit-up with WB then pass to partner after each rep

  • 30 WB jump-overs, alternating

  • 300m WB run, partners take turns carrying the WB