Wednesday

Skill Development:

400 meter run, then:

• 1 min med-ball cleans
• 1 min med-ball front racked lunge steps
• 1 min wall-ball warm-ups

WOD

Teams of 4

30 minute AMRAP

• 8/6 calories bike or 12/9 calories row/erg
• 15 wall-balls (RX 9/6 kg)
• 15 sit-ups
• 100 meter sandbag carry

1 person start on each movement
Rotate only when everyone has finished their movement