Durability
Weighted Side Plank – Super Heavy for 30 Seconds x 1 set
Skill/Strength
Primer – A short intense mini-workout prior to a very intense anaerobic workout. A primer will activate the many systems of the body that provide energy and expel waste during intense workouts so that you can enter the WOD more capable and finish with a better time.
At very high effort, complete the following work prior to the WOD as your Primer.
15 to 20 Wall Ball (20/15) + 10 to 15 Calories + 5 to 10 Burpee Box Jumps
WOD
1 Round For Time
75 Wall Ball (20/15)
50 Calorie Row
25 Burpee Box Jumps (24/20) Rx+ 30/24
Scores from Wednesday
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