WOD:

1) 30 minute AMRAP:

30 Calories Ski/Bike/Row/Run

20 Wall Balls 20/14

10 Pull-ups

Extra Work:

2) Cable Seated Neutral Grip Cable Row: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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