15 minutes, work up to:

Heavy Set of 5 Strict, weighted pullup

-then- 

"Annie" plays ball. 

50-40-30-20-10

Double Unders

Situps

*Begin and finish the WOD with 10 wallballs @ 20/14/10. Also, Perform 10 wallballs between every set.   

 

Level III and Level II

...as Rx'd

 

Level I

Manual Resistance Pullups

6 sets of 1 manual resistance pullup(pace of 5 seconds) + 1 strict pullup as fast as possible (with manual assistance)

 

Single Unders, 100-80-60-40-20

 

Comp HW

REST!!!! 

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource