12/9/2019: Christmas Vacations

RX

5 Rounds

30 Wall ball 20/14

30/24 Cal Row

30 GHD Sit Up

15/15 Single arm Shoulder to Overhead STOH 75/50

Scaling Options:

Scale B

5 Rounds 20 Wallballs 20/14

20/20 Cal Row

20 GHD 15/15 Single Arm STOH

50/35

Scale C

4 Rounds

20 Wallballs 20/14

20/20 Cal Row

20 AbMat Sit Ups

15/15 Single Arm STOH 35/25

Masters

4 Rounds

20 Wallballs 14/10

15/15 Cal Row

20 AbMat Sit Ups

10/10 Single Arm STOH 35/25

Fitness:

4 Rounds

20 Wallball Squats

10/10 Call Row

10 Sit ups

10/10 Single Arm STOH* *weight picked by coach and athlete

Athletes Notes STOH can be done in whatever sets you want but have to do 15 on each arm. They are ideally done in sets of 5 or more. *Wallballs are ideally done unbroken. *Row is a hard, but sustainable pace. *GHDs are ideally unbroken or done in 1-2 sets.