WOD:

1a) 0:00 – 12:00 – 12 minute AMRAP:

27 Single Arm Dumbbell Overhead Lunges 50/35

18 Ball Slams 70/50

9 Strict Pull-ups

For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups.

1b) 14:00 – 23:00 – 9 minute AMRAP:

21 Single Arm Dumbbell Overhead Lunges 50/35

14 Ball Slams 70/50

7 Strict Pull-ups

For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups.

1c) 25:00 – 31:00 – 6 minute AMRAP:

15 Single Arm Dumbbell Overhead Lunges 50/35

10 Ball Slams 70/50

5 Strict Pull-ups

For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups.

Extra Work:

2) Overhead Yoke Carry: 4 sets of 50ft

Rest 90-120 seconds between sets. Build as heavy as you’re able to move unbroken.

3) Swiss Ball Pike-up: 5 sets of 10-15 Reps

Rest 90-120 seconds between sets.

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