Basics Skillwork: Pull-up Progression
Level 1/2 Skillwork: Muscle-up Progression

All Levels
“Combo Ballistics”
Each athlete will select a MB to use for the entire WOD.
20#/14# MB for Men/Women.
Perform three 4 minute AMRAPs of the following evolutions with 1 minute rest in between.

1 Evolution consists of:

• Run 10 yds with med ball and proceed to 5′ line from wall
• 1 BOMB Throw
• 5 Chest-Left-Right-OH combo throws
• Run back to starting line with Med Ball
• 5 Med Ball Slams

Score = Total evolutions completed in the three 4 minute AMRAPs