WOD:
Five rounds for time of:
12 Wallball shots, 20/14
12 Toes-to-bar
Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.
SCALES:
Gold
Five rounds for time of:
12 Wallball shots, 14/10
12 Knees-to-elbows
Silver
Five rounds for time of:
12 Wallball shots, 10/8
12 Band assisted knees-to-elbows
Bronze
Four rounds for time of:
12 Wallball shots, 8/6
12 Knee tucks with a 5 sec hold
WARMUP:
8 min AMRAP:
20 Double Unders
6 Sampson Stretch
5 Pull-ups
4 Hollow Rocks
MOBILITY OR SKILL WORK:
Couch Stretch
Hamstring Stretch with a band