programs gym photos nutrition videos

Here's a little remix of a classic open WOD.  For the uninitiated Tallball is just Wall ball to 12'/10'. The extra 1-2' really requires a lot more hip and leg strength. If 15 is pretty easy either try a heavier ball (30/20#) and/or add in a few reps. This isn't designed to crush you just move fast, get fatigued and practice skills. On the Muscle Up section remember this is a training session don't grind out shitty reps ( chicken wing, scorpion back). Go hard early and give yourself time for clean reps at intensity. If you do not have muscle ups just punch your self in the crotch for the remainder of the time. This should motivate you to learn or you could ask a coach for a good substitution specific to you and all your uniqutitude