12/27/2013

WARM UP

Stick pass through
Push Up
Pull Up
Wall Squat
1 Leg hip hinge
Back ext
Leg Swings

SKILL

Partner sit up and wall ball pass practice

BUY IN

800m Run

WOD

For Time:

With a partner complete:

60 MB Sit Ups 14/10 *
90 Wall Ball Passes 14 **
120 OH Walking Lunge Steps 45/35 ***
150 HR Push Ups ***
180 Seconds of plank ***

*every time the ball transfers hands is 1 rep
**each reps must be alternated by partners, and reach the 10' height markers. catching the ball from your partners throw is more efficient!
***only one partner works at a time, reps can be broken up in anyway

MOBILITY

Shoulders and Hips