workout of the day

Tuesday 180327


For time:
100 wall-ball shots

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

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CrossFit WOD 180327 Tips With Rory McKernan
The Wall Ball

This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option
For time:
100 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
75 wall-ball shots

Men: 10-lb. ball
Women: 6-lb. ball

Hillary Rogers Iserman of CrossFit Roseville