I read a WOD on a site earlier this week and gave it a go on Wednesday. I’ve seen the wall ball squat and throw move around but never tried it. My new gym has a cross functional room so I pretend I’m a crossfitter from time to time and swoop in there and go to town. This baby sucked.
8 minutes of alternating: 6 KB swings (32lbs) and 15 wallballs (12lbs) at the top of ever minute. We did the wall balls first so every odd minute was the wallballs and every even was the KB swings.
Throw in some abs for kicks after and a mile run at a quick pace. Talk about a quick work out : ) Everything hurts though so it was a great success.