Wednesday 8/23/23

SKILL WORK

Pre-workout:
4 sets:
10 med-ball cleans

RX

For reps:
AMRAP 2:
Knees-to-elbows

– Rest 1:00

AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)

INTERMEDIATE

For reps:
AMRAP 2:
Knees-to-armpits

– Rest 1:00

AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)

BEGINNER

For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00

AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)