Thursday, Jan 14:

SKILL

4 rounds

40 seconds on, 20 seconds off.

• High or heavy Wall balls

• Strict HSPU (or Pike Push-ups)

• Chest to Bar pull-ups

METCON

7 minute AMRAP

• 5 Pull-ups

• 8 Hand Release Push-ups

• 10/15 calorie bike

How not to do wall balls...