Warm Up:

Basic Bodyweight (BBW)
• Round 1: Squat, push-up, sit-up, pull-up (strict), back extension
• Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension
• Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up (strict), hip and
back extension




For time:
50 Wall-ball shots (20/14)
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
*Use 20 pound medicine ball launched to a target ten feet above the ground.

After Bash:

Accumlate 100M Handstand Walk

ONE Nation Competitors:

Accumualte 20 Pirrouttes

Travel WOD:

For time:
50 Dumbbell Thrusters (Use light dumbbells)
50 Dumbbell Rows
35 Dumbbell Thrusters
35 Dumbbell Rows
20 Dumbbell Thrusters
20 Dumbbell Rows