WOD:

1) 20 minute AMRAP:

5 Power Cleans 115/75

10 Knees-to-armpits

15 Wall Balls 20/14

Extra Work:

2) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set.

3) Single Arm Dumbbell Row: 4 sets of 10/side

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

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