Saturday at CF Loudon-Dulles - A Quick One BUT a TOUGH One

The workout is going to be a quick as this post.

WOD
For Time
21 2-for1 Wall Balls (20#)
21 Burpees
15 2-for1 Wall Balls
15 Burpees
9 2-for1 Wall Balls
9 Burpees

I have never done a 2-for1 Wall Ball and only recently heard about them. Essentially after you thrust the wall ball up against the wall you quickly do a squat and catch the ball in the standing position. Sounds simply right. Not so much. I really struggled with these. You have to be quick so you are ready to catch the Dynamex Ball. I will be honest I caught it with my face a few times. I could not get into a rhythm and literally would do one at a time. It took me a little while but I caught up on Burpees. Mike Lee finished in 7:19 and I was next at 7:42. I was surprised at how fast I did get through these.

Tom said 2-for1 Wall Balls will help train for Fight Gone Bad. Makes sense, little did I know what was in store for Sunday at CFOT.