WOD
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft) / (10/14 lb) (9/10 ft)
50 sit-ups
Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice OR Pull-up practice
(work your weak point)
PUREFIT
3 Rounds:
25 Wallball
25 Situps
15 Pullups/Ring Rows
Finisher: 800 M Run/Row/Ski
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