Mark demonstrates the most efficient rest position while performing wall ball. If the ball ever falls below your chest for any reason, you have to move it that much further each time. The ball should either be at your chest or flying up at the wall.

STRENGTH/SKILL WOD
5×5 Back Squat
Everybody’s squats are going up! Whether it’s 20 pounds or two extra weight clamps, an increase in weight is an increase in weight. You can’t believe that you will always jump up 10 pounds every week. Keep steadily going up and maintain good form, the big numbers will follow.

WOD
20 Wall Ball
15 Dips (Rings)
10 Burpees
5 Rounds
COMPARE TO OCTOBER 9TH
NAME / TIME / WALL BALL WEIGHT / RX’d = UN-ASSISTED RING DIPS