WOD:

1) 20 minute Up Ladder:

2 Rope Sit-to-stand

5 Ball Slams 40/30

10 Wall Balls 14/8

Workout goes 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up.

Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if deemed appropriate.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE