Warmup: ROM, dynamic stretches, 10 PVC pass thru’s. 10 jumping pull-ups, 10 Wall balls, 4oom run – easy pace, do 15 jumping squats at the turn around point.
WOD: For time
21 Pullups*, 9 Wall Balls, 400m Run
15 Pullups, 15 Wall Balls, 400m Run
9 Pullups, 21 Wall Balls, 400m Run
Cooldown: Do an ab circuit from the board. Roll out shoulders, calf and hip stretches
* Modify as needed.