WOD

for time

1000M run
75 wall ball shots 20/14 lb 10/9′
50 burpees
75 wall ball shots 20/14 lb 10/9′
1000M run

Workout notes

Today’s workout is a pyramid style chipper with two bodyweight movements.  We’ll start and finish with a run down to Cantrill and back.  When you get back to the gym start the first half of your wall ball shots for the day.  Choose a strategy that works for you but consider starting with a large set and chipping way with smaller sets to get to seventy-five total.  The same will work on your second set of seventy-five but you’ll want to start with a smaller set to avoid hitting failure. Sandwiched in the middle is a large set of vanilla burpees.  Work at a sustainable pace but don’t give away too much time!  Finally if you want to scale but still want a great workout stop after fifty burpees and keep the intensity high up to that point!