Warm-up:
Samson Stretch, 20 steps/
10 squats/
10 inch worms/
10 pushups/
Stripper stretch, 10 steps/
10 pullups
WOD:
Front Squat
5-5-5-5
Rest 10 and then:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Graham Holmberg 10:27. Post time to comments.