Monday 2/15/16 - Tall Wall Balls


MAIN WOD

M-1: Back Squat

5x4 with 90% of 4RM (From: 2/9) If the athlete did not perform last week's 4RM, perform that workout instead, building in sets of 4.

M-2: 3 Rounds For Time: 15 Wall Ball 20# to 11'/14# to 10' 12 Handstand Pushups 9 Snatches 115#/75# 6 Muscle Ups

--TIMECAP: 16:00--

Wall Balls → 14#/10# → 10'/9'

HSPU → 2 AB Mats → PU

Snatch → 60%

MU → Jumping MU → 6 Ring Rows + 6 Box Dips FITNESS CLASS

F-1: Overhead Lunges 4x10 (5 ea. Leg)

F-2: 20:00 AMRAP with Partner:

250m Row

5 Burpees Over rower

Rest 1:1 With Partner

F-3: Mobility on Hamstrings & Lats

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