Warmup:

2X:

5 Inchworm push ups

10 Squat2Stands

10 Cossack Squats

10 Kneeling Lat Stretch

10 Scorpions

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows

WOD:

25 Min AMRAP:

3 Wall Walks

7 Pull Ups

21 Wall Balls (20/14)

Video courtesy of Misfit Athletics.

Remember, this is a 25 Min AMRAP, so coming out of the gates on fire will likely do more damage than good.  Rather, start with a pace at minute 1 that you can still do at minute 24.

Scaling Options:

Wall Walks -> to distance -> Off box -> Inchworm Push Ups (ELITE: 25’ HS Walk)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side