11/5....WOD

Warm up:15 full frogger series + inchworm 2 min per side hamstring PNF 2 min per side quad PNF in couch stretch 2 min super wall squat PNF

Skill/Strength: Front Squat 5x5 @ 70-75@ 1RM

WOD:

For time:

  • Row 100
  • 10 Wall balls 20/14
  • Row 200
  • 15 Wall Balls 20/14
  • Row 300
  • 20 Wall Balls 20/14
  • Row 400
  • 25 Wall Balls 20/14
  • Row 500
  • 30 Wall balls 20/14

RX: The wall balls must be unbroken good rep wall balls. If you stop you restart.