Pre WOD

Every minute on the minute for 15 minutes

1st min: 5 bent over barbell row

2nd min: 5 strict pullups

3rd min: 5 ring rows

Workout of the Day

15 minutes as many rounds as possible

10 overhead weighted lunge steps (#45/#25)

15 box jumps (24″/20″)

10 wall ball shots (#20/#14)(10’/9′)