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07.11.17 Air Ball

11
Jul

07.11.17 Air Ball

Warm Up:
3 easy rounds of….
10 KB swings
10 KB unilateral kneeling single side strict press (5 each side)
Jog 200m

Mobility:
banded squats x 15 reps
banded clam shells x 15 reps
banded lateral and monster walks x 12 in each direction
banded pull aparts both horizontal and overhead x 15 reps each

8:00 EMOM
Odds- 10 single leg RDLs (5 each side) build load
Evens- 6-8 HSPU

WOD: ‘Air Ball’ time cap 25:00
4 RFT
21 wall balls 20/14
18 cal row
15 box jumps 24/20″
12 alternating DB snatches 50/35 or 35/20

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