Athlete must accumulate 40 total reps between the two movements each round
1 min AMRAP: Wall Ball
TTB (remaining reps owed)
*Example: Athlete accumulates 25 x Wall Ball in 1 Minute. They proceed to the cage to complete 15 remaining TTB. (25+15=40). Rest until the start of the next 3 min clock.
2:00 Lax Ball Smash Pec (ea)
5 x Scorpions (5 sec hold)
5 x Reverse Scorpions (5 sec hold)
5 x Groiners (5 sec hold per position)
Manion WOD: Saturday, April 29. Register here!
We would always rather you be at the gym than not. April begins our VA4OC. Come often and make sure to sign into classes!