Workout of the Day

Killer Wall Balls

Written By CJ DePalma  |  Wall Balls 

Snatch @70-80%
8×2 (on the :90)

at the 20:00 mark

3 rounds
50 Cal Row
40 Wall Balls

WODprep Strategy Top Tips:

You’re in for a narly workout today! Part a is going to load your CNS as you hit the heavy Snatch numbers, then straight into a killer WOD.

Don’t even attempt to go unbroken. Instead aim to maintain big chunks of wall balls (no sets smaller than 10). You’ll lose precious time by stopping and trying to catch your breath OR from shaking out your arms.

Start practicing lowering your arms straight away after you’ve thrown the ball and catch it with your arms closer to your body and elbows in. Trust me; this will save your shoulder and big sets of wall balls.

Finally, the ultimate goal is to negative split on the row, so make sure there’s something left in the tank to go HARD.


Want to crush wall balls? We have the ultimate guide for you!

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