Warmup:

10 Spider-Man Lunge w/twist

5 Inchworm push ups

10 Squat2Stands

10 Thoracic High Fives

5 Pushup2downward dog

:15 dead hang on pull up bar

:15 active hang on bar

8 squats w/med ball

5 med ball push press to target

3 wall ball shots

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

WOD:

10 Rounds For Time*:

5 Strict Pull-Ups

10 Push-Ups

15 Wall Balls (20/14)

*At start of WOD and every 3 Min, 200’ shuttle run

Time cap: 30 Min

Video courtesy of CrossFit HQ.

Best way to handle this WOD is set up a 25’ section for your shuttle run.  200’ will mean you’ll go down and back the 25’ section 4 times.  Would have the start/end line close to where you will do the rest of the work so you’re not spending a lot of time in transition from shuttle runs to the movements in the WOD.  Remember, the WOD begins with the shuttle run, and then every 3 minutes thereafter.

Scaling Options:

Strict Pull Ups –> Buddha Pull Ups -> Ring Rows (ELITE: Strict Muscle Ups)

Push Ups -> to bench or box

MB weight -> 14/10 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side