Track Star

For Time:
50 Wall Balls
800m Run
40 Alternating Dumbbell Hang Snatches
600m Run
30 V-ups
400m Run

Loads: 20/14 lb Wall ball to 10/9′ + 50/35lb DB 

WODprep Strategy Top Tips:

Warm-up (10  minutes): With a higher amount of running volume, you will want to make sure your feet are ready to move. Hit a light jog, and then a flow to warm up the hips and ankles. Some bootstrapers, walking duck walks, lunges, and jumps will get you ready to go, along with warming up for the wall balls. 

Stimulus:. Mixed conditioning with running emphasis

Strategy: We have a longer chipper today with some running volume. Don’t be afraid to break the wall balls early, so you can get out smooth onto the run. Try to hold onto the dumbbells for all 40 reps, and stay steady with the V-ups.

• Wall Balls– Start with the ball about an arm’s distance away from the wall. Keep feet engaged, and chest upright. Remember to breathe normally. Also, what’s super important is keeping your hands underneath the ball instead of on the sides.
  
  
• Single Arm Dumbbell Hang Power Snatch– Start with deadlifting the dumbbell to full extension of the hips and knees. Then, use hips to recruit power and drive the dumbbell overhead into a locked-out position. You can switch overhead, at the hip, or one the way down to the hip. Alternate each rep. 
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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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