Why Wall Balls?

 http://library.crossfit.com/free/pdf/12_03_Wallball.pdf

The following is an excerpt from the above Crossfit Journal article. I highly stress you take 10 minutes and read it in its entirety.

"As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” 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.

We use a 20-pound Dynamax Medicine Ball and a flat vertical target (originally the wall and hence the name) located about 8-10 feet above the ground.

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.
When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth."

WOD

Let's just say, it involves some Wall Balls and other uses of the Medicine Ball for time.

THURSDAY

MEET AT BURBANK HIGH SCHOOL TRACK AM/PM

Mapquest Map of Burbank HS



AM

Enter track via parking garage off Delaware road. (HS is between Delaware and Harvard. If you're facing the FRONT of the school, Delaware will be to your left. If you're facing the back, it will be on your right).

PM 

Enter track via gate off Glenoaks. Park anywhere along the North side of Glenoaks or in any of the neighborhoods along there. We will meet on the large empty court at the base of the entrance to the field. 

MAKE SURE YOU HAVE A WATCH OR STOPWATCH WITH A SECOND HAND AND A HEADLAMP IN CASE WE CAN'T GET ON THE FIELD.