June 10, 2022

Posted By: Christi

For time:
100 Wall Balls, 20/14 lbs
100 Dumbbell Snatches, 50/35 lbs
*Every 1 min (starting at 0:00) complete:
3 Burpees

Giving you the chance to figure out how you would like to break up your reps today. If you’re feeling good, and find the need to work on some larger sets you are welcome to do all the wall ball before all the dumbbell snatch. For others, a better approach that may help with pacing, reduce soreness, and keep some intensity would be doing 10 rounds of 10 of each. Regardless, you choose the rep scheme that works best for you. Keep in mind, at the start of each minute you have to complete 3 burpees before continuing your work!

Accessory Work
3 rounds for quality of:
1 L/1 R Pike Around-the-Worlds
5 L/5 R Plank Reach Throughs
5 L/5 R Kneeling Wraps, pick load

Accessory work today is focusing on the midline with a variety of different movements. For each movement we want you to focus on quality and control. For the plate wrap, you should be using a weight that allows for a full range of motion.

Post Work
1-2min each Couch Stretch