December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!
Today is day 3 week 3 of our 6 week wall ball challenge
35 Unbroken wall balls
This week you will not know which workouts you will be doing until only moments before.
The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!
Option 1: (heads)
For time:
100 Double unders (50 single leg reps on each leg)
4 Rounds for time:
15 Dips
15 Wall balls (30/20)
Then finish with,
100 Double unders
Option 2: (tails)
In 15 minutes:
21-15-9
Dead lifts (245/175)
Box jumps (30/24)
*in the remaining time complete as many toes to bar as possible.
OVERFLOW:
4 sets for times of:
1000m row
20 C2B pull ups
30 Wall Ball Shots (30/20)
40 Russian KB Swings (70/55)
Rest exactly 4 minutes