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WOD:

1a) 10 rounds AQAP:

10 Wall Balls 20/14

10 Box Jumps 24/20

Directly Into…

1b) 10 rounds AQAP:

10 Kettlebell Swings 35/26

10 Goblet Kettlebell Step-ups 35/26 @ 24/20

Scale as needed. No rest between Part A and Part B, this is one continuous piece.

Extra Work:

2) Farmers Carry: 8 sets of 50ft

Warm-up to a heavy, but not maximal 50ft effort. From there perform the 8 sets at the same weight with 60 seconds rest between sets.

3) Dumbbell Overhead Tricep Curls: 100 Reps

Pick a loading you can knock out 40-50 reps unbroken to start, breaking up the rest as needed.

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