Friday

WOD AMRAP in 20 minutes:

With a medicine ball 20/14lb ball complete the following workout

10 Wall Balls

10 Walking Lunges (with ball in hands)

10 Medicine ball cleans (yes you must squat)

10 Over the shoulders alternating*

*You will lift the ball and roll it over your shoulder behind your back, you MUST catch the ball after the first bounce before it bounces again. If you miss it will be a 5 burpee penalty and you will repeat the rep. Also you must alternate shoulders every rep.