Workout of the day

for time

75 wall ball shots
3x 500m run
75 wall ball shots

Workout notes

Today we’ll tackle a Karen’s worth of the wall ball shots and sandwich a 1500M run in the middle. Use a medicine ball weight and target height that allows you to start the first round of wall ball shots with a fairly large set. After you finish those wall ball shots, head out on a run for three laps around the gym. Finish off with a final set of seventy five wall ball shots chipping away in as large of sets as possible. In the end your score will be the total time it takes to complete the entire chipper.

Scaling

standard: 14/10 lb, 10/9′
rx: 20/14 lb, 10/9′
sport: 20/14 lb, 10/10′
overachiever: 30/20 lb, 10/10′