Workout of the Day
AMRAP in 20 minutes
10-20-30-40 …
wall balls

400m run after each set of wall balls

Grab a wall ball and get ready for some…fun? 🙂 The wall ball set sizes will grow quickly so make sure you are comfortable repping out sets of the weight you choose for your ball today. . After each set of wall balls you’ll take off on a 400m run to complete the round. If you need to scale the run grab a bike rather than a rower today and bike about 800-1000m after each set. Your score today will be the last round of wall balls you complete including the run plus any extra reps in the next round.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

CFD at home:
Today’s workout can be done with a medicine ball if you have one, a dumbbell or kettlebell or no weight at all. You can keep the reps the same regardless of what you are using for your weight today. If you don’t have a wall ball you can choose to do either goblet squats or thrusters with your weight or jumping squats with no weight. If you don’t have a place to run but you have a rower or bike you can use that in place of the run. The run will take around two minutes so keep that in mind when you decide what to replace the run with. If you can’t run, row or bike choose one of the following to do after each set of wall balls: 100 single unders, 30 unweighted step ups, 100 mountain climbers or 30 sit-ups. Your score today will be the last round of wall balls you complete including the run (or what you choose to do in place of it) plus any extra reps in the next round. See you on the leaderboard!