Thursday January 21,2016

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(Being synchronized always makes wall balls just a little bit better! Especially for 50 reps at a time!)

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Level 1 & 2 WOD:

9-15-21-15-9
Slam Balls (30,20)
Box Jumps (30,24)

 

Post WOD Strength Session:

Overhead Squats

5 x 75%, 3 x 85%, 1 x 95%, go for a new 1RM if you are feeling good.

**In between rounds, do 1 Round of Shawn’s weekly core wod. You will have done a total of all three rounds by the end.

MOD 1: (24″,20″)

MOD 2: (20″, 3 plates)

MOD 3: (3 plates, 2 plates)

 

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