WOD:

1) 20 minute AMRAP:

21 Wall Balls 20/14

15 Calories Machine

9 Push-ups

Extra Work:

2) Single Arm Dumbbell Row: 5 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) Toes-to-bar: 10 minutes Practice

Work on any facet of a Kipping Knees-up/Toes-to-bar.

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