Workout of the Day
3 rounds for time
50 wall ball shots
400M run

We’ve got a simple three rounder for you today. Spend some time getting set up at a wall ball target that you are comfortable at. If you prefer to work outside the side of the building has a marking at the ten foot mark. If you’re throwing to nine feet you can aim just below that. In the gym there are designated spots as well. To scale a workout like this you could either cut a full round off or leave it at three rounds but decrease the run volume and the wall ball volume. Something like three rounds of 35 wall ball shots and a 200 meter run would be a great place to start if you’re not feeling ready for the 50 and 400.

standard: 14/12lb
rx: 20/14lb
sport: 30/20lb
overachiever: 30/20lb