Warm-Up: 4 Rounds for time of:
Spiderman Lunge x 10 m/ Russian Lunge Twist x 10 m/ Walking Planks x 10/Sprint 50 m

Skill of the Day: Double Under Practice

Strength WOD: Rest Day

Met-Con WOD: “Med Ball Heaven or Hell- You Choose”
5 Rounds for time of:
Wall Balls x 20
Step ups w/ dumbbells x 30
Med Ball Overhead Lunge x 40

Kevin’s Notes: Guys will use 20 lbs for Wall Balls. Gals will use 14 lbs for wall balls. Steps ups will be onto a box or weights at knee height. Guys will use 30 lbs or heavier. Gals will use 20 lbs or heavier. Overhead Lunges will be used with weight from wall balls.