Warm Up

500M Row
Shoulder Circuit
10 Passthrough
5 Strict Pull Up
8 Wall Ball
5 Kipping Pull Up
8 KB Swing
5 Chest 2 Bar Pull Up


– Couch Stretch

Met Con

6 Rounds Of:
9 Wall Ball (30/20#)
10 KB Swing (72/53#)
11 C2B Pull Up

Jeremey: 14:11 RX
Charlotte: 16:11 (Jumping C2B)

Tried to do most of the wall balls unbroken. The darn 30# though just comes off the wall weird. I ended up doing 3/6 sets unbroken and the others in two sets. Did 6/5 for all the sets of chest to bars. Unbroken on the swings.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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