Mid Week Ballin’

April

Warm Up
200m Med Ball Run
1 Minute Med Ball Thrusters

200m Med Ball Run
1 Minute Med Ball Burpees to Overhead

200m Med Ball Run
1 Minute Pull Up Hang (chin below bar) with Med Ball Between Feet

Midline
Alternating Tabata
Med Ball V-Ups
Russian Twists

WOD – 30 minute Cap
1200m Run
30 Wall Balls
30 Chest to Bar Pull-ups

800m Run
30 Wall Balls
30 Burpees

600m Run
30 Wall Balls
30 Burpee Pull-ups

Level 2- 800-600-400, Chin over bar
Level 1- 600-400,200, Chin over bar or ring rows
ADV – 30|20lb mb

Extra Work
3 Rounds for quality
100ft Hand Over Hand Sled Pull 2|1 plate
100ft KB Farmers Carry 70’s|53’s
100ft Sandbag Carry 140|90

ADV – 3|2 Plates, 106’s|70’s, 200|150

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