Mobility Work:

15 Min mobility on anything aching

WOD:

5 Min AMRAP of ascending ladder of:

3 Wall balls, 20/14

3 Burpees

6 Wall balls, 20/14

6 Burpees

9 Wall balls, 20/14

9 Burpees

and so on for 5 minutes.

Rest 3 Min. Then….

Timed 400M

Scaling Options:

WB – 14/12

Run – 500M row

X-tra:

Single Arm DB Rows – 4 x 10-12 reps each arm, heavy, rest 60 seconds

Barbell Curls – 4 x 10-12 reps, build each set, rest 60 seconds