Warmup with brief static + dynamic stretching
CFWoD for time
** replaced with squat and press due to bad weather ball was 12 lbs
*replaced with pullups due to not being able to do a muscle up yet
50 wall ball shots**
10 muscle ups*
40 wall ball shots
8 muscle ups
30 wall ball shots
6 muscle ups
20 wall ball shots
4 muscle ups
10 wall ball shots
2 muscle ups
time was 5:46
20 med ball push ups alternating hands on the ball
100 lunges alternating between ball at chest and overhead every 10 reps
50 russsian twists w/ ball
50 toe touches w/ ball
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