Wall Ball
A squat with a medicine ball, throwing it to a target on the wall at the top.
What it means in a class
A wall ball is a full-depth squat holding a medicine ball, then a powerful stand-and-throw to a target on the wall — 10ft for men, 9ft for women as standard. Catch it, absorb it into the next squat, repeat.
Simple, cheap and utterly humbling in high volumes.
On the whiteboard
Cindy-style AMRAP: 20 wall balls, 10 burpees, repeat.