Today is a combition of a thank you to Ryan (he gave me the move) and me and my sadistic (or so I have been called) mind.
Karen Killed A Man
150 ball slam burpee wall balls
What the - you are asking right now....
down into a burpee
grabbing the ball as you are coming up from the ground
throwing the ball from your squat position = wall ball
For those of you who did the FMP today it was a beautiful kick your ass sideways WOD(s).
Pull - ups
Kettlebell swings (24kg)
4 rounds of
10 deadlifts - 60kg
10 back squats - 42.5kg
10 renegade rows - also known as man makers with 25lb dumbbells
1000 m carry of 50lbs stopping for 25 push ups every minute....
To be done in 45mins