3 Rounds NFT: 10 pullups
25 ab movements (your choice)
WOD:
100 Meter Prowler Push 90/50*
then
150 Wall Balls 20/14
then
400 Meter Run
*You will do the sled push one at a time of course and then move directly into the wallballs. We'll note the time each of you start.
Below are two great You Tube videos with Kelly Starrett. 2nd one is pretty long but you only need to watch the early part that deals with prepping for wallballs.