9.8.16 “TEAM MEDBALL RELAY”

September 07, 2016


You know it was a good workout when caution tape is on the scene

Lifestyle & Fitness
——————-
Warm up:
AMRAP 10
Personal Goat Warm up

–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, or any skills that hold you back in a wod.

Example:
3 Toe 2 Bar
10 double under attempts
:30 second handstand holds

Fit Test
500m Row
For Time

Team MedBall Relay

AMRAP 20
Teams of 2(same ability)
200m Med ball Run (20,14)
10 Partner Medball Situp Throws

–One teammate works at a time. First teamate completes the run and situps. After 10th throw second teammate can start their run. Every time the ball is dropped it is a 5 burpee penalty each to be done at the end of the WOD. Ball must touch the ground overhead while doing the Situp. Coach will help keep track of penalties.

Performance & Sport
———————-

Active Recovery/Rest Day

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