410 W Geer St, Durham, NC 27701 (919) 907-1233

Wall Ball Hell

WOD for Saturday 072713 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
Wall Ball Hell:  
AMRAP in 16 minutes:
1 partner does 10 Wall balls (20/14), while the other partner rests. 
15 seconds rest between each partner exchange.  
5 burpee penalty for BOTH partners if set of 10 is broken.
3 Burpee penalty if you take more than 15 seconds rest between sets.  

Post Strength Work and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.

For the conditioning workout, both partners complete the penalty burpees at the end of the 16 minutes. 

There is NO MOBILITY WORKOUT today!

COMMUNITY WORKOUT today at 11am!  First timers welcome!  Bring your friends!

NO OPEN GYM today!

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