Monday

WARM UP
Skill practice for 15 minutes before the WOD begins.
Try to practice something you are not proficient at. Here are some suggestions.
- pull ups, kipping, butterfly
- double unders
- overhead squats
- hand stand push ups
- rope climb
- med ball cleans

WOD
BALLS, BALLS, BALLS & BALLS
5 Rounds of:
- 20 wall ball shots
- 20 Russian side to side (10 on each side)
- 20 med ball cleans
- 20 ab mat sit ups with med ball on your chest

RULES:
The idea is for the medicine ball not to hit the mat/floor for more than 1 (one) second. You can rest it on your feet, you can rest it on yourself, but never rest it on the floor for more than a second during the WOD.
Make sure you select a medicine ball with appropriate weight to perform all 4 movements above.
Everyone should aim for 10' target for wall ball shots.
Concentrate on obliques when doing side to side, make sure med ball touches mat before proceeding with the other side. Both feet should not touch the floor.
Do not curl the medicine ball on the cleans. If unsure of this movement, please ask one of the coaches or an experienced crossfitter for assistance.
For med ball sit ups, try to keep the medicine ball overhead if possible, if not able to hold weight overhead, rest against your chest and perform a regular ab mat sit up with proper form (shoulders touch mat on down position and sitting straight up in the up position).
MISC:
If the medicine ball is seen resting on the mat/floor during the WOD, the athlete must do 3 burpees as penalty, before he/she can resume the WOD.

Gotta love them BALLS!
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