WOD:

1) Jumping Alternating Lunges: 5/side Every 1:00 x 10 sets

Warm-up as needed. If you can’t jump and alternate, then perform 10 Jumping Air Squats. Focus on maximum extension, getting this hips open, not just switching the feet quickly and staying low.

2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets

This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10 minute AMRAP:

70 Wall Balls 14/8

50 Deadlifts 65/45

30 Shoulder-to-Overhead 65/45

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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