WOD:

1) 21 minute AMRAP:

21 Air Squats

15 Pull-ups

9 D-Ball Over the Shoulder 100/70

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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