50-40-30-20-10 reps for time of:
W: 14lb ball to 9ft target
M: 20lb ball to 10ft target
At Home WOD
30-25-20-15-10 reps of:
Calories on a machine (bike, rower, treadmill or use a phone app for running or biking outdoors) or double the reps and perform speed steps on short elevated surface for that amount of time (1-minute on round one, 50-seconds on round two, ect.)
Post scores to comments, include scales and modifications.
Our blog will update daily with different workouts and other content regarding nutrition and fitness.