Strength:
Alt. EMOM X 14
3 Pause Overhead Squats @ 65-75%
12 Lying Dumbbell Skull Crushers
LeanFit:
Alt EMOM X 14
200/150m Row
12 Alt. Dumbbell Snatches
WOD: “Balls To The Wall”
AMRAP 9
*5 Wall balls (20/14 & 10’/9’)
5 Burpees
FW: RWAN
Goal: Find your manageable rep range for wall balls. Pick a weight that you should be able to do the round of 20 unbroken. This should be a sprint type workout with a high output throughout. Your only breaks should be when you reach your max rep range on wall balls, then start figuring out where to break to keep your rest breaks under 10 seconds. Make sure we are hitting our targets on the wall, getting to full depth on every squat, and open up hips and feet off the ground after every burpee.
