A. Skill:
5 x 5 eccentric pull up work
Hold chin over the bar for 3 sec, lower for 3 sec
Rest 60 sec between sets
 
B. MWOD:
Foam Roll Lats
 
C. WOD:
Health –
20 min AMRAP
200m run
15 Wall Balls (20/14)
10 Burpees
 
Fitness –
20 min AMRAP
200m run
15 Unbroken Wall Balls (20/14)
10 Target Burpees
 
D. Post-WOD Recovery:
Roll Out Whatever Ails You!