Warm-up

Coaches Choice

Odd Object

Metcon (4 Rounds for time)

Every 3 min for 12 min (4 sets)
10 Slam balls 40#/30#
1:00 min Bar Hang (accumulate 1 min if you can't do it unbroken)
10 Slam balls 40#/30#

Gymnastics

Wall Sits (4x1:00 min)

squat against the wall

every 2 mins for 8 mins
60 sec wall sit.
If this is too easy add weight.
Make sure your legs make a perfect 90 degrees and your thighs are parallel with the floor.

Accessory Work

Spend the rest of class working on something that you need extra time on.

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