171205 - Tips Tuesday - Become a Wallballer

Keys to being a wallballer: 
1.) Chest high
2.) Catch high (eye level) 
3.) Bounce out of your hamstrings and not out of the bottom of your knee's range of motion
4.) Big hip pop and glute squeeze
5.) Catch and squat at the same time
6.) Breathe as you throw
7.) Keep eyes on the target and heels on the ground

CHECK OUT THIS QUICK AND PERFECT WALLBALLS FROM COACH MICHAEL! 

"Core" WOD - 
1 min FlutterKicks
:30 Rest
1 min Russian Twists 35/25
:30 Rest
1 min Deadbug Hold
:30 Rest
1 min Plate Anchored Leg Raises

WOD
AMRAP 15:
100 double unders
25 plate overhead stepping lunges 35/25