Work Out of the DayMax ghd medball throw for distance, 8/4lbsthen,1 minute max effort ghd situpsthen,120706 Mainsite WODFor time:50 wallballs, 20/14lbs25 toes to bar40 wallballs20 toes to bar30 wallballs15 toes to bar20 wallballs10 toes to bar10 wallballs5 toes to barPost distance, reps, and time to beyond the whiteboard.

[nggallery id=310]Metcon Workout5 rounds for reps in 4 minutes of:400m run10 pushupsmax kb swingsPost total reps to beyond the whiteboard.