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