When the cats away

W.O.D. Sat 30th Aug

"When the cats away"

Adapted from"One World"

10 reps wall ball & shoulder press
9 reps wall ball & shoulder press
8 reps wall ball & shoulder press
Row or CrossFit Train 400m
7 reps wall ball & shoulder press
6 reps wall ball & shoulder press
5 reps wall ball & shoulder press
4 reps wall ball & shoulder press
3 reps wall ball & shoulder press
2 reps wall ball & shoulder press
1 reps wall ball & shoulder press
Row or CrossFit Train 400m
1 reps wall ball & shoulder press
2 reps wall ball & shoulder press
3 reps wall ball & shoulder press
4 reps wall ball & shoulder press
5 reps wall ball & shoulder press
6 reps wall ball & shoulder press
7 reps wall ball & shoulder press
Row or CrossFit Train 400m
8 reps wall ball & shoulder press
9 reps wall ball & shoulder press
10 reps wall ball & shoulder press
Row or CrossFit Train 400m

You must Row and CrossFit train twice.

Reduce wall ball by one weight. Only throws over the lines count.
Focus on your technique. With medicine ball training velocity or a
combination of velocity and weight should always be the overload
mechanism of choice.