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WOD:

1) 20 minute AMRAP:

24 D-Ball Over the Shoulder 100/70

12 Thrusters 95/65

3 Rope Climbs 15ft

Extra Work:

2) Toes-to-bar: 5-10 reps Every 1:00 x 10 sets

Pick reps you can maintain, us this as an opportunity to focus on technique.

3) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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