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Running Wall Balls

By 08/17/2010No Comments


Warm Up

Joint Mobility and Line Drills

Skill Work

Practice the Front Squat for 10 Minutes

Use light weight but focus on the Front Rack Position High Elbows.  Go Deep below parallel and use a 14 inch box if necessary.  Looking for the perfect repetition.  Mechanics is not negotiable.

Workout of the Day (WOD)

3 Rounds for time:
25 Wall Balls 20M/14W
400 Meter Run w/ Wall ball in hand

Core Work

100 Ab Mat Sit Ups


Coaches Notes:   On the Skill Work – only allow a couple athletes at a time on the lift to observe strict technique and pristine form.