Skill

2 rounds of

30 seconds hollow rocks
30 seconds rest
30 seconds hollow hold
30 seconds rest
30 seconds plank hold
30 seconds rest

Today’s skill workout focuses on some essentially gymnastics core work.  We have two rounds hollow body work starting with the most difficult, hollow rocks and finishing with the most basic.  This is a total of three minutes of effort not including the rest so keep the intensity high and do your best to hold your most advanced hollow position in each segment.

WOD

AMRAP in 20 Minutes

25 Wall ball shots 20/14 lb 10/9′
200M Run
15 Pull-Ups

Workout notes

There’s a long workout on the menu today with two difficult conditioning movements sandwiched with a short run.  After the first round you’ll essentially have a complex of fifteen pull-ups and twenty-five wall ball shots.  Use that run as a bit of recovery for your arms as you tackle the rest of the workout. The most difficult movement to scale will most likely be the pull-ups. The potential for volume is high so scale the total number of pull-ups in each round if needed or use a band for assistance.