Warm Up
Banded Shoulders
7 mins of
7 wall balls
7 jumping jacks
7 push ups
Strength
3 rounds
1 min arm curls with bar
1 min wrist curls
1 min close grip floor press
WOD
11 min AMRAP
3 deadlifts 225/155
5 pull ups
7 burpees
Post
100 med ball sit ups (each) w/partner