Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time (20:00 cap)

*Ball Cleans are squat cleans.

Compare to Monday, 20 August 2012

 

…Rest 5 minutes…

Strength:

Muscle Snatch

3-rep max

(15:00 cap)

 

Flexibility:

Underneath (Thread the needle) – 1:30/side

Seal Rocks – 2:00

Squatted Seiza – 2:00

Paraformis (Pigeon) – 1:30/side

Diamond Frog – 2:00

 

 

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