201012 - “Shots Fired 2.0”


Warm up:

Cardio

Dynamics

Dry Run


Skill/Strength:

7x2 Thruster


WOD: 15min AMRAP

Rx:

10 Wallball Shots (20/14)

10 Push-ups

10 Sit-ups

Scaled:

10 Air Squats

10 incline Push-ups

10 Sit-ups

Sport:

10 Wallball Shots (30/20)

10 Ring Dips

10 GHD Sit-ups


Mobility:

Circle-up