They have arrived! Some of you have noticed that the new medicine balls have arrived. They are located in the cupboards that are unlocked in the fitness center. We now have med balls that range from 6lbs - 20 lbs. This will make it easy for you to find a weight that will work for you to be able to push your fitness level with.The target we are throwing to involves accuracy and timing. It is 10 feet high. Throw the ball to the top of the pull up structure 2 x 4 beam, if you want the accuracy component. If not, then throw to the wall line, above the change rooms, if you are looking for less accuracy and just becoming acquainted with the process of wall ball shots.
Ensure that you use proper full squat depth on every wall ball shot and keep the ball tight and high to your body in order to remain on your heals. No one should be off balance and on their toes! Use the timing of the balls descent to try and help make the movement faster and more efficient. If you don't hit your target or get over the line you cannot count the shot and must repeat. Don't cheat or you cheat yourself!WOD
On the minute/within the minute, until you cannot complete the required work within the minute
5 Hip Smashers
10 Sit Ups
5 Wall Ball shots
Capped at 20 minutes
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