WOD:

1) 30 minute AMRAP:

30 Air Squat

10 D-Ball Over the Shoulder 70/50

30 Air Squats

10 Burpees

30 Air Sqauts

10 Ring Rows

Extra Work:

2) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.

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