Today we’ll be adding some light resistance/weight to our movements and to our workout for the first time this semester, and we’ll be doing it with wall balls. Wall balls are simply weighted balls, or medicine balls, that athletes can throw up to a given target/height on a wall, through a movement called the front squat. Essentially we’re taking everything we already know from the air squat, and we’re turning it up a few notches. Here’s the videos we’ll take a look at in class to help learn the proper technique for completing this exercise:

SKILL:

Max Effort Wall-Balls (1min)

W.O.D. #6

ALPHA: 

AMRAP 10 min: 200m Run + 10 Wall-Ball Shots

BRAVO:

AMRAP 10 min: 200m Run + 8 Wall-Ball Shots

CHARLIE:

AMRAP 10 min: 200m Run + 6 Wall-Ball Shots