Equipment required: Medicine ball and later a barbell/spotter.
Warm-up and instruction: We will split the group in half and Matt will provide points of performance for wall ball shots and Adam will discuss handstand push-ups and various scaling options. Everyone will get a chance to practice each movement as part of their warm-up.
Buy-in (prior to starting the WOD) - AMRAP 1 chest to bar pull-ups (scale = regular or jumping pull-ups)
This WOD is in a round robin format,meaning you can start at ANY of the 3 stations, but we will rotate in an organized fashion so that there isn't overcrowding at one station.
4 x :45 second rounds + :15 seconds to transition for max reps of the following:
Wall ball shots (20/14) at 10' target
Knees to elbows
NOTE: There is no 1 minute of rest at the end. WOD will take 12 minutes from start to finish. The only 'rest' is the transition break. Keep track of your running total of reps for each round and write it down at the end.
Cash-out: AMRAP 1 body weight bench press
Post number of reps for the buy-in, reps complete each round for the WOD, and number of reps for the cash-out.