WOD:

1) AQAP:

1 mile Run

40 Wall Balls 20/14

30 Push-ups

100 Abmat Sit-ups

30 Push-ups

40 Wall Balls 20/14

1 mile Run

Extra Work:

2) Kettlebell Overhead Carry: 400m for time

Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete.

3) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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