10:30 Supplemental strength
Box Squats 2-2-2-2-2-2-2-2-2-2
11:30 Group WOD
Row 1000 meters
then rest 30 and then as many wall ball shot as possible with out setting the ball down. U can rest in the bottom squat position with the ball up.
Total wall balls X 2 and convert into seconds, then subtract seconds from row for your total time.
(Row 4:00 30 wall balls x 2= 60 seconds. 4:00-60 seconds = 3:00 minutes is your final score).
Impressive diaplay from Fred H today who was smart on the row and then slowly and methodically just kept going on the walls balls. Everybody was done with their walls balls and Fred just kept going and going.
Nice job Freddy ! I for sure burnt out quick after the row. Fast yet efficient wod.
I thought I had rhabdo in my quads. That was a doozy.
Hey… let’s hear some love for the new fan!
And, is this a Vinny workout with math in it? Where’s JD to poke fun when you need him?
I did Matt – but it was verbally over the phone…