October 8, 2013

Warm Up: 3x 10 PVC shoulder pass through-5 super slow squats - 2 cartwheels - 5 super slow squats - 2 forward rolls - high knee skip - runIMG_1574

Skill: Wall Ball and Med Ball Clean

WOD: 8 minute AMRAP

12 Wll Ball Shots

12 Medicine Ball Power Cleans

Game: UPS Delivery!

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Rules of Play: 

One team member gets in the box or basket and must be pushed and/or pulled by the rest of the team around the course a given number of times.

Members take turns riding in the box or basket while the others push and pull until each team member has been “delivered” to the finish point.

Once all members are delivered, the team must plank-to- push-up for one minute together. Then the team runs to destroy and bag the cardboard box for time.