10/6/16 – "The Assignment"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day )

"The Assignment" 

0:00 – 12:00 Minutes run one mile, with the remainder of the time max effort wall ball shots (20/14lb)

12:00 -24:00 Run one mile, with the remainder of the time max effort slam balls ( 20/40lb) 

24:00 – 36:00 Accumulate as many calories on the concept 2 

*Score is total wall balls, slam balls and calories. 

**All workouts can be scaled on an individual basis. 

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