DSC_0451

A. Weighted Step-Ups – 6-8 each leg as heavy as possible, then do another set at the same weight; KBs or DBs a your sides
B. WOD
“Alpha”
50-40-30-20-10 Wall Balls
10-8-6-4-2 Bar Muscle-Ups

“Bravo”
50-40-30-20-10 Wall Balls
15-12-9-6-3 Chest to Bar Pull-Ups or Pull-Ups

“Charlie”
50-40-30-20-10 Wall Balls
15-12-9-6-3 Banded Pull-Ups or Jumping Pull-Ups

“Delta”
AMRAP 12
15 Wall Balls
10 Ring Rows