Grab med ball

200M med ball run

10 med ball deadlifts

30’ lunge w/med ball

5 med ball front squats

5 med ball push press to target

5 wall ball shots

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD


5 Rounds For Time:

25 Wall Balls (20/14)

25 Pull-ups

25 Cal Row


*45 Min Cap

Nothing fancy about today’s WOD.  Just good ol’ grunt work.  Just dig in, and get the work done!

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Pull Ups -> Buddha Pull Ups -> Ring Row

If no rower, Sumo Deadlift High Pull (95/65), 1 rep per cal

Cool Down:

Saddle pose on med ball – 2 Min

Video courtesy of CrossFit Greenville


Kneeling lat stretch – 1 Min per side

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