Once this workout starts, you never set the ball down for 20 minutes. If the ball is dropped or touches the floor even slightly, there is a 10 burpee penalty. Ball must be pulled down to a full squat to complete the wall ball rep.

Workout of the Day:

“Don’t Let Me Down”
20 Wall Balls(m-20lbs to 10’/f-12lbs to 10′ or 16lbs to 9′)
13 Medicine Ball Sit-Up(Anchored no AbMat)
100m Run(with medicine ball)
As many rounds as possible in 20 minutes