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