1/9/13

Warm Up:

Warmy
Handstand holds 3×30 seconds (rest 30 seconds between sets) Practice HSPU’s if you’re comfortable in handstand.

Xfit WOD:

Team of 2 perform the following for time;
150 wall balls / each athlete (20#/14#)

Athlete 1 starts at wall ball while athlete 2 waits. Once athlete 1 needs to rest (i.e. drops ball, catches ball, stops movement) he/she needs to place bumper (25#/10#) on athlete 2’s back while they perform 10 weighted push up’s. Once athlete 2 completes their push up’s they need to jump squat 10x’s with the weight used for push up’s before they can start wall ball exercise. Jump needs to be explosive to count. Repeat sequence until each athlete has completed 150 wall balls.

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