WOD:

1) 30 minute AMRAP:

30 Calories Ski/Bike/Row/Run

20 Wall Balls 14/8

10 Ring Rows

Extra Work:

2) Cable Wide Grip Lat Pull Down: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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