Wall Balls, Goats, and… more Wall Balls

Friday, February 6, 2015

Skill Part One:

Lurong MiniWOD #2

“Wall Balls 2 the Wall”

This is an AMRAP of Unbroken Wall Balls. There is no time limit, and an athlete can continue until they break. A break is defined by the following:

  • The athletes stops moving or rests
  • The ball does not hit the wall at or above the target height
  • The athlete does not achieve proper squat depth
  • The ball hits the floor

Level III: 20/14 to 12′

Level II: 20/14 to 10′

Level I: 14/8 to 8′

Skill Part Two:

Goat Work

EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1 (reps dependent on movement)

-Even minutes: Movement 2


6 Rounds

12 Wall Balls (20/14 to 10′)

6 Deadlifts (155/105)

3 Clean and Jerks (155/105)

corrie ba

Congrats to Corrie for getting her first 20″ box jump post-baby and her first toes to bar EVER! Corrie worked out through her pregnancy and was back at the gym within a month of giving birth. Now a few months later she’s got a healthy baby and is stronger than ever! This is what it’s all about! #crossfitmoms #cfhyhappydays #bettereveryday

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