Antidote

For Time:

40 Wall Balls
30 Front Rack Dumbbell Lunge Steps
20 Pull-Ups
30 DB Box Step Overs, one DB
40 Wall Balls

Load: 50/30lb Dbs, 20/14lb WB

NOTE: Only one DB is needed for Stepovers, can be held anyway but one hand must be on the DB at all times.

WODprep Strategy Top Tips:

Warm-up (10 minutes): With a big chipper, warming up the more important patterns here will matter. Give some time to the squat with some goblet squats and squat jumps, and hit some bodyweight lunges, and a few weighted stepovers. Make sure the pull-ups are good to go with some kip swings and a few reps. 

Stimulus: Chipper work and lower body volume 

Strategy: The Wall balls should be strategically broken to allow you to get right onto the lunges. The lunges are from the side, and could be broken into 2 quick set is needed. The pullups should be smooth and be no more than 4 sets. Note the style of step over with the DB today. Finish with smart sets on the wallballs to finish.

• Wall Balls: Ensure you squat to full depth (hip crease below the knee) to maximize power and efficiency. Keep your eyes on the target and aim for the same spot each time for consistency. Keep hands low on the ball.

• Lunges: If this motion feels good, a good strategy is to drive the dumbbells forward as you step to initiate momentum. This is followed by the knee touching the ground and you rising your chest up to alternate your legs.  

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This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!

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