WOD

for time

10 Wall ball shots 20/14 lb 10/9′
400M Run
20 Wall ball shots 20/14 lb 10/9′
400M Run
30 Wall ball shots 20/14 lb 10/9′
400M Run
40 Wall ball shots 20/14 lb 10/9′
400M Run
50 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout will be scored by the time it takes for you to complete one mile of running along with one hundred and fifty wall ball shots.  The workout starts off fairly tame with a small set of wall ball shots and your first run.  Set out at an easy and sustainable pace and try to maintain a consistent output as you work through the chipper.  The rep scheme for the wall ball shots ascends which will increase the difficulty of both movements.  If you are new to CrossFit or want to scale the volume chop off the last run and the round of fifty wall ball shots to keep the volume a little lower and the intensity high!