Don’t Drop The Ball!

Pups:

Warm-up:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

6 FSQ with ball

3 Sit-Ups with ball

4 FSQ with ball

3 Sit-ups with ball

**If you drop the ball you have to do 6 extra FSQ!

Game:

Beast Mode

Cubs:

Warm-up:

5 Times:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

8 FSQ with ball

10 Slam balls

12 V-Ups with ball

6 FSQ with ball

10 Slam Balls

12 V-ups with ball

Game:

Beast Mode

**If you drop the ball you have to do 6 extra FSQ!

Tigers

Warm-up:

5 Times:

Bear Crawl—>Agility Ladder—>Agility Cones—>Side Shuffle—>Sprint

Skill/focus:

Front Squat

Slam Balls

WOD:

3 Rounds For Time:

“Don’t Drop The Ball”

Sprint with ball

8 FSQ with ball

10 Slam-balls

12 Sit-Ups with ball

6 FSQ with ball

10 Slam-balls

12 Sit-ups with ball

**If you drop the ball you have to do 6 extra FSQ!

Game:

Beast Mode

Cash-Out:

3x

Max Handstand hold (Modification-plate hold)

10 V-ups

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s