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WOD:

1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

400m Run

20 Ball Slams 40/30

Max Rope Climbs 15ft or Rope Sit-to-Stand

Extra Work:

2) Kneeling Split Single Arm Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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