Strength WOD A1. Front Squats x 8 A2. Negative Pull Ups (5 sec Descent) x 5 A3. 30 sec Side Plank R & L 1min Rest 
WOD 12min AMRAP 3 Strict Pull Ups 6 2 for 1 Wall Balls (20/14) 9 Med Ball Sit Ups (maintain a conversation pace on the metcon) 
As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wallball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious. The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw. Here are technique fundamentals:
- Each rep begins with a rock bottom squat, with
- feet flat on the floor
- Keep the elbows down and in
- Keep the ball low to the chest
- Don’t let the ball obstruct view of target
- Launch with little finger roll and push
- Make ascending and descending movements the
- same
- Minimize breathing and ball contact noise
- Breath deeply and attempt to synchronize
- breathing to shot rate
