John
WOD
“Ground Ball”
18 Minute AMRAP:
100ft Walking Lunge
1 Rope Climb
20 Plate to Ground Overhead (45/25# plate)
1 Rope Climb
* Post rounds and reps completed to the whiteboard.
MOVE 45
With 24 Minutes on the Clock…
3 Rounds:
20 Leg Raises
20 Reverse Crunches
20 Superman Pulses
Directly Into…
AMRAP in Remaining:
50 Medball Toe Taps
20 Medball Front Squats
10 Burpees
20 Lying Medball Pass
After Party
1. Midline
3 Giant Sets:
50′ Kettlebell Cross Body Carry (Left Arm Overhead)
50′ Kettlebell Cross Body Carry (Right Arm Overhead)
10 Dumbbell Side Plank Rotations (Left)
10 Dumbbell Side Plank Rotations (Right)
Max Effort L-Sit Hold
*Rest 2 Minutes Between Sets*
