Warm-up
Spend 2 minutes in Z1
Then, lunging wall ball prep
10 med ball reverse lunges
10 med ball reverse lunges to press
10 lunging wall balls
Mobility
Quick mobility session
Dip prep
WOD
“Though shall not pass”
Every 3:00 for 18:00 total
20 lunging wall balls
10 ring dips
Rest the remainder
Add 2 reps to each movement every round
Intended stimulus – a new movement and an unusual WOD set-up. You can be incredibly successful by really pacing these movements out over the course of the 3 minutes. Going as fast as you can might not be the best approach. Try to really work on the wall balls and find a way to be as efficient as possible because, do not forget, speed is a byproduct of efficiency.
Accessory Work
Core work
3 to 5 rounds
10 weighed sit-ups
:20 side plank hold left
10 Russian twists
:20 side plank hold right
100’ farmers carry, heavy
