Skill:  Pull Ups, Wall Ball and DB Deadlifts

WOD:  Every 3 Minutes for 5 Rounds

9 Chest to Bar Pull Ups

15 DB Deadlifts

21 Wall Ball Shots (20/14, 10'/9')

*For every successful interval, add 3 chest to bar pull ups.  Score is total number of successful reps.  Decrease reps by 3 if you run over.


interval work with upper and lower body pulling, as well as squatting volume.  You'll should have a small rest period, no less 15-30 seconds. 

Flexibility and Core

1.  Couch Stretch

2. Partner Shoulder Stretch

3. Armadillo Drill with Partner