1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Running Wall Balls!

June 17, 2010

BEAST
Run 1 mile
50 Wall Ball Shots
Run 800m
35 Wall Ball Shots
Run 400m
20 Wall Ball Shots

INTERMEDIATE
Run 800m
35 Wall Ball Shots
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots

NEWBIE
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots
Run 100m
5 Wall Ball Shots

Use a 20lb. wallball and aim at a 10 foot spot on the wall if possible. Scale back the weight of the wall ball before scaling the height if necessary. If you have no access to a wall ball do thrusters with 20# dumbbells if possible. Scale weight accordingly. Click here for a CrossFit Journal article that describes why we are doing wall ball shots and how to do them properly.

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  1. Paradox Strength and Conditioning Reply

    22:54

  2. lean mean Reply

    Swim-1800yds/:45

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