WOD:

1a) 0:00 – 12:00 – 12 minute AMRAP:

27 Single Arm Dumbbell Overhead Lunges 25/15

18 Ball Slams 40/30

9 Strict Pull-ups

For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups.

1b) 14:00 – 23:00 – 9 minute AMRAP:

21 Single Arm Dumbbell Overhead Lunges 25/15

14 Ball Slams 40/30

7 Strict Pull-ups

For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups.

1c) 25:00 – 31:00 – 6 minute AMRAP:

15 Single Arm Dumbbell Overhead Lunges 25/15

10 Ball Slams 40/30

5 Strict Pull-ups

For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups.

Extra Work:

2) Hip Extension Hold: 5 sets of 30 seconds

Rest 90-120 seconds between sets. Add load as deemed fit. Hold at the peak contraction of the movement.

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