MOB: Full body
WU: Review Movements and perform 5 reps of each movement
WOD:
For time:
50 Wall-ball shots 20/14
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Option 1: 30-20-10 pullups
Option 2: 14/10 + pullup rep scheme of choice.
Option 3: AMRAP in 17:00 of: 16 wall-ball shots at weight of choice + 8 pull-ups at sub of choice.
PWMOB: Lax ball in C/S/B/Forearms/Glutes. Stretch triceps, hamstrings and hip flexors.