Wall Ballin’

We finally were able to get in our end of the year golf tournament yesterday. Long day on the course playing 27 holes. Was pretty exhausted last night and slept in this morning, so went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold

Strength: Front Squats (22X0 Tempo)

  • 6×45#
  • 4×135#
  • 2×185#
  • 2×205#
  • 2×225#
  • 2×235#
  • 2×245#
  • 2×255#

Gymnastics

4 Sets

  • 7 Ring Rows
  • 1 Muscle-up
  • 4 Ring Dips (strict, after MU)

Conditioning

  • 4:00 AMRAP
    • 5 Power Snatch (115#)
    • 5 Burpees Over the Bar
    • 10 Wall Balls (20#, 10′)
  • 2:00 Rest
  • 2:00 AMRAP
    • Wall Balls (20#, 10′)

Went unbroken on all movements in the 4 minutes with touch-n-go snatches. Finished 3 rounds plus 2 more snatches. Glad I decided to go with 115 because 95 would have been too easy. Good challenge. Went with sets of 32 and 17 for the wall balls, with rep #50 in the air as time ran out, so only 49!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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