Photo Credit: Angela Clancy

  WoD: "Ode To The Wall Ball"

Complete As Many REPS As Possible in 9 Minutes

of:

3 Hang Power Snatch

12 Wall Ball Shots

6 Hang Power Snatch

12 Wall Ball Shots

9 Hang Power Snatch

12 Wall Ball Shots

12 Hang Power Snatch......

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Keep adding 3 reps of the Hang Power Snatch each round. The Wall Balls stay fixed at 12 reps

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M: 52.5kg Barbell. 9Kg Ball to 10ft target. ---|--- W: 35kg Barbell. 6kg Ball to 9ft target.

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• Sweet little couplet to round out the working week. The time is short, the reps will creep up high. At the end of the day what will keep you going through this one is your sheer will power to keep going!
• The barbell is moderately heavy. Choose a weight to ensure you can always hit at least 3 reps at a time. It will get grippy but we can handle that (pun very much intended!).
• Now the Wall Ball. Our old friend the wall ball is back!! We have kept the wall ball at 12 reps every single time to help train us to  always knock out chunky sets of them. One thing that makes a wall ball easier is composure. Stay composed, clam & positive and you will prosper. Make a meal out of them and they suddenly become tough as old boots!. Do yourself a favour and start thinking happy thoughts when you pick up that ball.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your Number of REPS to Beyond The Whiteboard.