LIFTING - For Reps

:30sec work/:30sec work/:30sec rest for 6 Rounds

Slam Ball Over Shoulder 50/30

Pull Up (strict if possible)

WOD - For Reps

:20sec work/:10sec rest for 6 Rounds

Battle Rope

Wall Ball

Chest Loaded Plate Lunge 35/25


Burpee to 12" target

*Do all 6 rounds of each movement before transitioning to next

Lower Mobility

Aaron Almendariz

CrossFit 916, 9090-9098 Union Park Way, Elk Grove, CA, 95624, United States