CrossFit Women WOD l 11.14 p.m. & 11.15 a.m.

The keys to effective wall ball shots include a full-depth squat, tight arm position, weight grounded to heels & a piston-like motion. Thanks to CrossFit Seven Cities for the image.

Tabata This, That & The Other

 20 seconds on, 10 seconds off l 8 rounds l 1 minute rest between movements

Body Weight Squats

Wall Ball Sit Ups

Wall Ball Shots


Push Ups

Double Unders


Posted in CrossFit Women WOD, WOD.