Warm Up: Coaches Pick
WOD: For Time
RXD Option:
While A works
B must hold the other Fire Ball (25/20)
150 Burpee Lateral Ball Jumps
100 Ball Alt Shoulder Push Press (25/20)
200 Ball Goblet Squats (25/20)
100 Ball Box Jumps 20/16” (9/6)
150 Ball Squat Cleans (25/20)
· If any Fire Balls touch the ground
· 5 Burpee penalty for team
· Use SB as Fire Ball
SCALED Option:
While A works
B must hold the other Fire Ball (15/12)
150 Down & Up Lateral Line Ball Jumps (6/3)
100 Ball Alt Shoulder Push Press (15/12)
200 Ball Goblet Squats (15/12)
100 Ball Box Step 20/16” (6/3)
150 Ball Squat Cleans (15/12)
· If any Fire Balls touch the ground
· 5 Down & Up penalty for team
· Use SB as Fire Ball
Pick one of the following after the WOD:
Core Finisher:
3 sets x 10 reps
Bicycle Crunches
Wipers
Rig Pikes
Accessory Work:
3 sets x 10 reps
DB Squats
DB Split Squats
Wall Sit (30 secs)
Top Up:
20 on / 10 off Row
X 8 or
X 16 or
X 24