WEDNESDAY (12 OCT 16)

Location

-62' Room

-Hayes Track

SKILL

-Work on Handstand Push-ups: 5-5-5-5

Work on Pull-ups:

Level 1

Kipping or Butterfly: 5-5-5-5

Level 2

Chest to bar: 8-8-8-8

WOD (Upstairs on Hayes Gym Track and Landing).

4 Rounds for time:

Level 1

15 x Wall Ball (20/14)*

2 x Laps

Level 2

25 x Wall Ball (20/14)*

3 x Laps

*WALL BALLS

-Do wall balls outside of track on landing area by the stairs.

-If you set the ball down before the end of the set (break it up), you have to do 5 x burpees each time.  Stopping and standing there with the ball in your hands to avoid burpees also counts as breaking up the set....and you still have to stop and do 5 burpees.