Friday WOD


Partner WOD! - Wall Ball Wonder

10 Rounds:
1st Minute: 
CF1 completes as many wall balls (20/14) or wall-ball-2-for-1's (20/14) as possible
CF2 rests or does 5 burpees*

2nd Minute:
CF2 completes as many wall balls (20/14) or wall-ball-2-for-1's (20/14) as possible
CF1 rests or does 5 burpees*

Then:
100m walking lunge with medicine ball - use one medicine ball and partners alternate holding it and lunging for 100m. Men hold med ball overhead, women hold med ball at chest.

* = if CF does not complete at least 20 wall balls or 12 wall-ball-2-for-1's, CF must do 5 burpees in the next minute

Note: Wall ball 2-for-1's are an advanced movement. If you cannot get multiple rounds of 20 wall balls in 1 minute, stick to the basic movement. However, we all need a challenge from time to time, so challenge yourself or make it a goal to practice some of these advanced skills. Stay cool!