30 Minute @80% effort
25 Wall Balls
15 Shuttle Runs
5 Rope Climbs
WODprep Strategy Top Tips:
This workout is scary enough on its own! It’s simple, and effective. It’s sure fire way to get a quick, narly workout in.
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.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
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P.S.
Do you feel like your fitness journey is at a standstill?
Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.
But it doesn’t have to be that way.
Speak to WODprep’s Head Coach Dr. CJ, and discover what CrossFit program is for you: https://wodprep.com/1-on-1-coaching/