191212 - “Wallball Tolls For Thee”


 

Warm up:
Cardio
Dry Run
 

WOD: For time
Rx:
50, 40, 30, 20, 10 Wallball Shot
*10 Cal Bike
*2 Wall Walks after each round
Scaled:
50, 40, 30, 20, 10 Air Squat
*10 Cal Bike
*4 Inchworm after each round
Sport:
50, 40, 30, 20, 10 Wallball Shot
*10 Cal Bike
*3 Bar Muscle-ups after each round
 

Mobility:
Spine Roll
Ham Pole

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