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Running Wall Balls

By 05/11/2011No Comments


Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

5 Rounds of:
In 3 Minutes
Complete a 400 Meter Run and Max Rep Wall Ball 20M/14W
rest 3 Minutes between rounds
Number of Wall Ball each round = Score

Cool Down

Band Stretching


Coaches Notes:  If the athletes are beginners and they are having a difficult time running the 400 Meters and finding enough time to get some Wall Ball reps in shorten the run down to 1 building which is 300 Meters or even have them Row 250 Meters.  The ultimate goal is to have at least 1 minute left to hit as many wall ball shots as possible.  Keep track of Score in each round.

Shout out to CrossFit Invictus for this WOD.  I like to give credit to the CrossFit Gym if I use a WOD from their site.