Motivation

Strength

Front Squat or Press

Strategy

Pace the run and then go as fast as you can on the wall balls.  Really, no more than two sets with no more than a 15 second rest.  Each round has a rest after it.  Focus on staying on your heels and keeping the ball up by your face with your elbows under the ball. 

Level 1

3 Rounds for total working time of:

Run 400 Meters

15 Wall Ball, 14/10#

* Rest 1 minute after the first round and 2 minutes after the second round.

Level 2

3 Rounds for total working time of:

Run 400 Meters

20 Wall Ball, 14/10#

* Rest 1 minute after the first round and 2 minutes after the second round.

Level 3

3 Rounds for total working time of:

Run 400 Meters

20 Wall Ball, 20/14#

* Rest 1 minute after the first round and 2 minutes after the second round. 

Level 4 Rx

3 Rounds for total working time of:

Run 400 Meters

25 Wall Ball, 20/14#

* Rest 1 minute after the first round and 2 minutes after the second round.

Get more Awesome: 6 minutes of Mobility Work