WOD:

1a) 0:00 – 12:00 – 12 minute AMRAP:

27 Single Arm Dumbbell Overhead Lunges 35/25

18 Ball Slams 50/40

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 35/25

14 Ball Slams 50/40

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 35/25

10 Ball Slams 50/40

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) Single Arm Half Kneeling Bottoms-up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Focus on position over loading.

3) Swiss Ball Pike-up: 5 sets of 10-15 Reps

Rest 90-120 seconds between sets.

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