Ballistic

Pre:
2 Rds.
10 Hip Opener Contract/Release (each leg)
60 sec. Bottom Pos. w/ 20lbs MB
10 Toes To Bar
10 Dips

practice the following movements...

WOD:
For time:
50 Wallballs @10ft. w/ 20lbs MB
15 Wtd. Pull-Ups @20lbs (MB in bookbag,kip ok)
30 Wallballs @10ft. w/ 20lbs MB

10 Wtd. Pull-Ups @20lbs (MB in bookbag, kip ok)

15 Wallballs @10ft. w/ 20lbs MB

5 Wtd. Pull-Ups @20lbs (MB in bookbag, kip ok)

Post:

10 min. P-Bars

5 min. shoulder MWOD

Matt B:

9:12