A Deadly Combo: Wall Balls and Burpees

 

Strength in Conditioning for Friday, January 3, 2014

As if wall balls and burpees weren’t bad enough on their own — together they form the couplet from SICFIT hell! Remember to maintain a steady rhythm of breath throughout this gasser of a workout. The oxygen will be like fuel for your fatigued muscles and racing heart while at the same time giving you something a little less painful to focus on. Stay strong SICFITTERS!
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Scottsdale CrossFit goes Balls-to-Wall

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WARMUP

5 Minutes in the bottom of the squat
5 Minutes in the top of the push up
Fast twitch drills
STRENGTH
Deadlift to 75% of 1RM
SKILL
Wall balls
CONDITIONING A
10 Wall balls + 1 burpee
09 wall balls + 2 burpees
08 Wall balls + 3 burpees
07 Wall balls + 3 burpees
06 Wall balls + 4 burpees
05 Wall balls + 5 burpees
LIFE 8/10 | FITNESS 14/20 | SPORT 20/30
Rest 3 minutes
CONDITIONING B
10 Minutes
10 Deadlifts at 75%
15 Wall balls
30 Second rest