A. From July 9 2017:
8 rounds for time of:
5 strict pull-ups
10 ring push-ups (scale number if needed)
15 wall balls.
Be smart about the numbers in this workout, particularly for the ring push-ups. If you can’t knock out a set of 10 for your first round (at a minimum), scale the numbers or the movement. There will be a 20 minute cap.
B. 3 rounds of 10-25 GHD sit-ups and 10-30 GHD hip extensions.