JZ
Warm-up:
3 rounds of 10 Air Squats, 10 G2OH w/plate and 10 Arch Hollow Swings
Dynamic Stretch
Strength: Back Squat
10 5/50 5/60 5/70
WOD: BLUE BUCKET MADNESS
9 Min AMRAP
25 Slamball 30/20
Max Pull-ups
You must return to the slamball when you come off the bar. If you Ring Row you must return to the slamball if you lose your plank position. If you use bands you must return to the slamball when your foot returns to your box.
Score is number of pull-ups completed.
Compare to 11.14.19
Icing:
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