:startwod:
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
:endwod:
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.
