WOD:

1) 30 minute Up Ladder:

100m Run

5 Push-ups

5 Wall Balls 14/8

Workout is performed 100 + 5 + 5, 200 + 10 +10, 300 + 15 + 15, and so on until 30 minutes is up.

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Pick a loading you can move smooth and steady with if your bodyweight is too heavy.

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