WOD:
For time:
50 Wall ball shots @ 20/14
25 Toes-to-bar
40 Wall ball shots @ 20/14
20 Toes-to-bar
30 Wall ball shots @ 20/14
15 Toes-to-bar
20 Wall ball shots @ 20/14
10 Toes-to-bar
10 Wall ball shots @ 20/14
5 Toes-to-bar
*25 min cutoff
SCALES:
Gold
For time:
40 Wall ball shots @ 20/14
25 Knees to elbows
30 Wall ball shots @ 20/14
20 Knees to elbows
20 Wall ball shots @ 20/14
15 Knees to elbows
10 Wall ball shots @ 20/14
10 Knees to elbows
5 Wall ball shots @ 20/14
5 Knees to elbows
Silver
For time:
30 Wall ball shots @ 14/10
25 Knee tucks 3 sec hold
25 Wall ball shots @ 14/10
20 Knee tucks 3 sec hold
20 Wall ball shots @ 14/10
15 Knee tucks 3 sec hold
15 Wall ball shots @ 14/10
10 Knee tucks 3 sec hold
10 Wall ball shots @ 14/10
5 Knee tucks 3 sec hold
Bronze
For time:
25Wall ball shots @ 10/8
20 Knee tucks
20 Wall ball shots @ 10/8
15 Knee tucks
15 Wall ball shots @ 10/8
10 Knee tucks
10 Wall ball shots @ 10/8
5 Knee tucks
5 Wall ball shots @ 10/8
WARMUP:
Dynamic Warmup
SKILL WORK OR SQUAT CYCLE