Mel is head over heals for wall balls!

Warmup: 10 minutes of

10 Single Leg Kettlebell Deadlift

10 jumping jacks

10 ring rows

10 banded flies

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Bench: 4x3

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WOD: 12! of

Deadlift 225/135#

3x Double Unders

Warmup: 8!

burpees

Situps

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WOD: Teams of 2 Athletes

6 minutes max rep Clean & Jerks 115/85#

*1 Rope Buy-in at the beginning and at each partner swap

At the 6 minute mark - 2 minutes max calorie row…

At the 8 minute mark - 4 minutes max rep Snatch 115/85#

*20 Double Under at the beginning and at each partner swap

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Endurance:

1, 2 or 3 x 2 mile repeats

Swinging into the week like whaaaaat

Warmup: 4 Rounds of

6 Goblet Squats

6 Jumping Lunges

6 Pushups

6 Calorie Row

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OTM x 8 Minutes

3 Snatches

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WOD: 5 Rounds for Time

30 Situps

20 Wallballs 20/14#

10 HSPU’s

Run Around the Building