Knuckle Ball

WARM-UP Dynamic Warm-Up & WOD Prep

SKILL

"Pancake" - Hip Mobility

STRENGTH

Deadlift 5 x 10

WOD "Knuckle Ball" - 5 Rounds For Time (TC: 20'):

10 Burpees Over The Bar

10 Pull-Ups

10 Deadlifts

20 Wallballs

"A hero is one that knows how to hang on for one, minute, longer."