FEBRUARY PAYMENTS ARE NOW DUE

HAPPY BIRTHDAY TO THIS HANDSOME 16 YR OLD TODAY!!! TEAR IT UP JAX!
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WARM UP
3 Rounds:
20 Back Extensions
20 Ab Mat Sit Ups
20 Cal Row

LURONG MiniWOD 2
Wall Balls to the Wall
This is an AMRAP of Unbroken Wall Balls. There is no time limit, and an athlete can continue until they break. A break is defined by the following:

The athletes stops moving or rests
The ball does not hit the wall at or above the target height
The athlete does not achieve proper squat depth
The ball hits the floor

Movement Details – Women
AMRAP of Unbroken Wall Balls:
Level III (3)
14 lb. ball to 12 foot target
Level II (2)
14 lb. ball to 10 foot target
Level I (1)
8 lb. ball to 8 foot target

Movement Details – Men
AMRAP of Unbroken Wall Balls:
Level III (3)
20 lb. ball to 12 foot target
Level II (2)
20 lb. ball to 10 foot target
Level I (1)
14 lb. ball to 8 foot target

WOD
5 Rounds
10 Strict Pull-ups
10 Strict Dips
10 BB Walking Lunges
*Workout is not for time. Rest as needed but try to move at decent pace.

L1 Banded Pull-up/Dips, 65/45
L2 Band Pull-up/Dips if needed, 95/65
L3 Strict/Weighted Pull-up/Dips, 135/95

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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