Strength
1a. 4 x 8-10 strict pull-ups (sub 4 pull-up negatives or 8-10 ring rows)
-rest 30 seconds-
1b. 4 x 1 minute weighted plank hold (from elbows)
-rest 30 seconds-

WOD
12 minute AMRAP
15 Wall balls 20/14#
5 40' sprints
1 Wall walk

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