150 wall ball shots 20/15lbs
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Obviously take this one outside today. Even with the construction, you only need one spot on the building to do your shots.
A video from the CF site on wall balls. Note in the video that a wall ball shot consists of a squat as part of the throw… squat, press/throw ball up to a 10′ target, catch and go right back into the next squat…
Melissa will be at the gym at both lunch and after work today.
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CrossFit HQ WOD:
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball