http://www.youtube.com/watch?v=Zjkf810GENM
Warm Up
Run 200m with a heavy MB overhead
then work in with a partner for
5 over the ledge wall balls, then try 5 more heavier
Right hip flexor wall stretch
10 heavy wall balls 10ft
Left hip flexor wall stretch
10 2 fer 1’s with a heavy ball
Strength
1. Quarter Squat – 3-2-1-1
2. Front Squat – 2-2-2
3. Bulgarian Split Squat 3×5
WOD – 10 minute cap
21-15-9
WallBalls (30/20)
Box Jumps (30/24)
In the case that there not enough 30lb MBs sub 11ft wall balls (above the shamrock) with 20lbers
Ca$H Out
30 Alternating Pistols
*add weight where possible – this should take no longer than 5 minutes