Started with a pretty good warm up:
-200 rope skips forward
-100 rope skips backward
Joint mobility
8 pull ups
8 hindu push ups
8 supermans
8 goblet squats
Repeat 1 more time
Then
20 ghd’s
20 seated ring pull ups
WOD –
200 Slam Ball (20lbs m, 15 lbs w)
For time:
Mine 10:01 with the 20 pounder
Mission Kettlebell 