WOD:

1) 20 minute EMOTM:

Odd – 5 Dumbbell Man Makers

Even – 50m Sled Drag

One Man Maker is comprised of 1 Push-up on the Dumbbells + 1 Squat Clean Thruster.

2) 10 minute AMRAP:

15 Wall Balls 14/8

12 Knees-up

9 D-Ball Over Shoulder 70/50

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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

https://www.youtube.com/watch?v=7eJ_WNu4AfY