WOD:

1) 5 rounds for Max Reps:

1 minute Row for Calories

1 minute Wall Balls 20/14

1 minute Box Jump Overs 24/20

1 minute Shoulder-to-Overhead 95/65

1 minute Assault Bike

1 minute Rest

Extra Work:

2) Toes-to-bar: 10 minutes Practice

Work on any facet of a Toes-to-bar.

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

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