Pre WOD
Four sets of:
Weighted Pull-Ups x 3-4 reps
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds
WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
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