Thursday 6/29/23

RX

3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
– Rest 2:00 between AMRAPs.

INTERMEDIATE

3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
– Rest 2:00 between AMRAPs.

BEGINNER

3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises
– Rest 2:00 between AMRAPs.

SKILL WORK

Post-workout:
Accumulate:
50 GHD hip extensions
– Pause for :02 at top of each rep.