RX
For time:
30-20-10
GHD sit-ups
Toes-to-bars
Wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
For time:
30-20-10
GHD sit-ups
Knees-to-armpits
Wall-ball shots (10/14 lb) (9/10 ft)
BEGINNER
For time:
30-20-10
Sit-ups
Hanging knee raises
Wall-ball shots (6/10 lb) (9/10 ft)
SKILL WORK
Pre-workout:
5 sets of the following complex:
10 medicine-ball cleans
10 medicine-ball push presses
50-ft overhead medicine-ball walk
– Complete each complex unbroken.
