Tuesday, March 22, 2011

Wednesday 110323 Cleans/Wall Ball Shots

 Have fun today using the 3 new/prototype wall ball shot targets!  The CFM stickers are at the Rx height of 10 feet... let us know what you think about the targets and we will proceed to either build more or start from scratch.  Today's option for scaling the WB shots includes using a lighter med ball.... and/or throwing your med ball at a lower target... HOWEVER- the lower "target" you will use is the vertical support on the pull up bar rack.  So, the accuracy component goes up immensely!  Ready aim, fire.

Wednesday WOD
21-18-15-12-9 rep rounds of:
50kg/30kg Power cleans 
Wallball shots, 20 pound ball
Post times and scaling to journals/chalkboards.

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