Mobility: ROM WOD “Leave it all on the Floor” (17:20)


Warm up:

2 rounds:

200m row

10 squat jumps

5 Pull Ups


Strength: Bench Press

50%x5, 60%x4, 70%x3, 75%x3, 80%x2x3


WOD: "All The Balls"

For Time: 12 Min Time Cap:

120 Wall Balls

-First break: 20 DUs penalty

-Second break: 8 Sit up penalty


Rotate back and forth every time you break.


-Score is the time to complete 120 Wall Balls

-Add 1 second for every wall ball not completed within the time cap.