For time:

25 Shuttle Runs, 50 ft

50 Wall Balls, 20/14 lbs

50 V-ups

50 Wall Balls, 20/14 lbs

25 Shuttle Runs, 50 ft

TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes
Same target/cap for Large Class Option
STIMULUS and GOALS
The stimulus for today’s workout is moderate and steady pacing through these high rep stations. We are in it for the long haul, so athletes need to focus on keeping the heart rate and pacing under control early to avoid negative pacing as they get over the halfway point (V-Ups).

Another grit and grind test for athletes as we continue to build volume on wall balls. Again, challenge everyone to keep bigger sets rather than settling for smaller sets with multiple breaks.

4 rounds for quality of:

7 L/7 R Alligator Rolls

20 Kettlebell Pull Throughs, pick load

Dumbbell Farmer Carry, pick load, L 30 yd/R 30 yd

* Rest 2 mins