Warm Up
5 Minutes of Rowing
Then…
2 Rounds:
-10 jumping air squats
-5 burpees
-10 Scapular Pull Ups (shoulders engaged)
-5 Strict Pull Ups
WOD “EROS”
4 Rounds:
-15 Wall Balls
-15 Pull Ups
-15 Wall Balls
Rest 2 Min Between Rounds
Extra Challenge:**Only do the Extra Challenge if you can keep rounds under 3:00.
Strict Pull Up Option:
-7-10 Strict Pull Ups Per Round
Goal: 1:30-3:00 Rounds
Each round of this workout should be an all-out effort! That means aiming to do the wall balls UNBROKEN. If you do end up breaking at any point, don’t walk away from the ball. Stay there and get the set done. For the pull-ups, choose a variation that will allow you to get the 15 reps done in 2 sets, maybe 3 sets in the later rounds.
WALL BALL
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
CUSTOMIZATION: Single Dumbbell Thruster
PULL UP
You may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
CUSTOMIZATION: Banded Pull Up, Ring Row, Bar in Rack Row, Bent Over Row