"BALL DON'T LIE"
- WARM UP
- WOD
-
POST-WOD
- 0:30 Row
- 0:30 Push-Up to Down Dog
- 0:30 Active Spiderman
- 0:30 Row
- 0:30 Inch Worms
- 0:30 Row
- 0:30 Squat Hold
PART 1: Deadlift:
Build to a Heavy Single
*Score = Heaviest Load
PART 2: "Ball Don't Lie"
For Time [20 Minute Cap]:
- 150 Wall Balls (9/6)
Every 2 Minutes: - 18/14 Calorie Row
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
Strict Weighted Pull-Ups:
3-4 Sets:
6-12 Strict Weighted Pull-ups
Rest 2 Minutes Between Sets