Wall Ball

Mon- 11.3.13

Posted on November 3, 2013 by NoExcusesCFAdmin - Workout of the Day (WOD)

Fun times for Halloween 2013 at No Excuses this year. Essentials: A. 5 Russian KBS (moderate to heavy) on the 45 sec for 12 sets. + 10-8-6-4-2 Front squats 95#/65# (heels on 10# plates) Pull ups rest 12 min 30-20-10 reps for time: Wall balls (15/10#) Abmat sit-ups Fitness: A. Power snatch – 5 tng