Monday – 131230

Rop Parker - Wall Ball

Rob Parker.

Today’s workout is a classic CrossFit WOD at its finest: an elegant couplet. (Only two movements.) The prescription is such that an Rx athlete should be able to go through all three rounds with relatively little rest – none would be ideal.

Translation: this workout is HARD, so bring your A-Game.

What I really like about the workout is that it requires a HUGE amount of Coordination – one of the ten Attributes of Fitness that is often forgotten. You’ll be acutely reminded of it the first time that you time the middle air squat just slightly incorrectly and you are greeted with a Wall Ball shot to the chin.

Good Luck.

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Pause Back Squats
4×3

WOD

From Main Site – 100802

3 Rounds

50 Double Unders
25 2-for-1 WallBall* (20/14)

*Scale to regular WB

Neil – 10:51
Jesse – 9:45

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