14.12.18

WOD
Play Ball (Time)
For Time / Time Cap 18 Min:
100 Wallballs
25 Dumbbell Box Step-Overs
30 Meters Double DB Walking Lunge
25 Dumbbell Box Step-Overs
100 Wallballs

Rx
Wallball – 8/5 (3m/2,7m)
Dumbbells – 2x 22.5/15
Box – 60/50

On the double dumbbell walking lunge:
Meters 0-15 – Left dumbell in the front rack position, right dumbbell held overhead
Feet 15-30 – Right dumbell in the front rack position, left dumbbell held overhead

10 Metrar = 1 ferð yfir salinn

Rx+
Wallball – 9/6
Dumbbells – 2x 25/22.5
Box 60/50

Sc1
Wallball – 7/4
Dumbbells – 2x 15/12.5
Box 50/40

Sc1
Wallball – 6/3
Dumbbells – 2x 12.5/9
Box 40/30

Warm-up Primer
*Performed in Your Own Time Before Class If Interested

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

WOD WARM UP
## Pair Up, Two With One Wallball
*all workouts are performed partner style
10/10 Air Balls
10/10 Burpees with WB
10/10 Russian Twist (Each Side)
10/10 Wallball Sit Ups
10/10 Around The World (Each Side)
10/10 Long Backwards Trows
10/10 Plank Roll Under (Each Side)

## Standing Straddle 2:00 Min

## 2 Rounds:
10 Wallballs
4 Dumbbell Box Step-Overs
1x Ferð Walking Lunge
2 Dumbbell Box Step-Overs
10 Wallballs

On the first round, lunge with the left arm overhead, while on the second iteration we’ll use our right.

CategoryWOD