Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Complete as many rounds as possible in 12 minutes of:
10 Wallball shots, 8-10 pound ball
10 Good mornings or supermans
Post rounds completed to comments.
If you do not have access to a medicine ball for the wallball, you can substitute jumping squats with a clap overhead or thrusters with two 5-10 pound dumbbells.
Good mornings are done by standing with the feet shoulder width apart and hinging at the hip until your torso is parallel to the ground. Make sure to keep your natural lumbar curve during the motion. Supermans are done by lying on the ground on you stomach with arms extended in front of you and then raising you knees and chest off the ground with an arched back.