WOD-
For time:
Run 400 Meters
21 Shoulder to overhead 135#(95#)
21 Pull ups
Run 400 Meters
15 Shoulder to overhead 135#(95#)
15 Pull ups
Run 400 Meters
9 Shoulder to overhead 135#(95#)
9 Pull ups
Post to BTWB
SPRINT-
3 rounds for time
30 Wallballs
25 Medball GHD SIt ups
25/20 Cal NO ARM sprint on bike OR 400 meter run w/ medball
