Intensity vs Volume

The goal for today’s WOD is intensity. You’ll notice three different rep schemes based on your fitness level relative to wall balls. If you can complete 30 unbroken wall balls, go with the intermediate option. If you can complete 40 unbroken wall balls, go with the advanced option. Otherwise perform the beginner option and focus on bigger and unbroken sets. Wall balls help develop aerobic capacity and mental strength. Do your best to move continuously today. Higher intensity will yield better results and improvements than volume!

Strength

4 work sets
3 shoulder press + 3 Push Press
Compare to 4/19/2017 and go heavier

WOD

3 rounds for time of:
500m row
Wall Balls (Beginners 20, Intermediate 30, Advanced 40)
12 Dumbbell Power Cleans, 50s/35s

QuickFit

21-15-9
American Kettlebell Swings
Goblet Squats
Ring Rows
400m run after each round