9/19...WOD

Warm Up:With a partner: 5 non-kipping pull up 30 alternating wall ball shots 1 min tag and go 100 feet runs

active stretch hip and shoulder

Skill: Core & Stability Work & Rope Climbs

WOD:

3 Rounds

  • Row 200
  • 20 Walking lunges holding weight against chest 45/25
  • Max pull ups before dropping off bar

Rest 2 mins between rounds

Total pull-ups are your score