WOD NOTES
Keep it smooth and maintain calm breathing patterns.
The workout starts with 10 wall balls and then interrupted with 10 wall balls every 2 minutes.
Fitness
Dynamic prep
Russian baby maker x 6
Scapular push ups x 8
Indian club circles x 12
10 minute AMRAP
1 Burpee + 10 SU
2 Burpee + 20 SU
3 Burpee + 30 SU
Every 2 minutes = 10 Wall balls
Core finisher
5 sets
10 Hollow rocks
10 Supermans
Performance
Dynamic prep
Russian baby maker x 6
Scapular push ups x 8
Indian club circles x 12
10 minute AMRAP
1 Burpee + 10 DU
2 Burpee + 20 DU
3 Burpee + 30 DU
Every 2 minutes = 10 Wall balls 20/14
Core finisher
5 sets
10 Hollow rocks
10 Supermans
