A la’ CrossFit RVA:
100 45lb Thrusters
75 20lb Wall Balls
50 Rolls with the Ab wheel
25 Box Jumps, 24′ Box
If you don’t have an ab wheel use your wall ball. Get on your knees and place the ball two feet ahead of you. Put both of your hands on the ball and roll out on it to full plank extension, roll back until you are upright again. This is one rep.