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WOD:

1a) 10 rounds AQAP:

10 Wall Balls 20/14

10 Box Jumps 24/20

Directly Into…

1b) 10 rounds AQAP:

10 Kettlebell Swings 53/35

10 Goblet Kettlebell Step-ups 53/35 @ 24/20

Scale as needed. No rest between Part A and Part B, this is one continuous piece.

Extra Work:

2) Wide Grip Lat Pull-Downs: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets. Heavy as possible.

3) Paralette Shoot Through: 5 sets of 10

Rest 90-120 seconds between sets. Focus on movement/coordination, not speed.

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