[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 4th annual Hometown Hoedown is just around the corner! Event 2  is announced and the last day to sign up to participate in the competition will be Tuesday! [/creativ_alertbox]

WOD

10 Rounds of

30 seconds of wall ball shots 20/14 lb 10/9′
30 seconds rest
30 seconds of toe-to-bar
30 seconds rest

Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.  One could possibly game the workout by not going hard on one movement in order to accumulate reps on another but that is not the intent of this workout!  Use this opportunity to go hard on both movements, especially since each work period is followed by rest! With only 30 seconds of work in each round you will want to perform most of your work in 1-3 sets.  If you are new to toe-to-bar this will be a good time to practice syncing consecutive reps even if it is just for small sets.