6.13.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 32X1
  • Ring Row x 5 @ 2111

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 5 @ 32X1 – Rest 60 seconds
  • A2: Single Arm Bent Row x 8-10 per @ 2111 – Rest 60 seconds

B. 3 Sets

  • Double Under x 30
  • Wallball x 18 (UNBROKEN)
  • Pull Up x 15 (CTB if possible)
  • Rest 60 seconds

-Record your total working time, weight for Medball, and a RX if you were able to perform all sets of Wallball unbroken.

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