“Med Ball Heaven, was not so Heavenly for the Vagabonds!”

Warm-Up: 3 Rounds at own pace:
Row 250 m/10 m Inch Worm/20 m High Knee/10 Squats

Skill of the Day: Shoulder Opening Prep

Strength WOD: Shoulder Press 3-2-2-1-1- Maximal Lift— Going for 1 Rep Max

Tempo/Met-Con WOD:
A1: AMRAP Chin-Ups x 3 sets- Rest 90 secs
A2: DB Swings x 21 x 3 sets- Rest 90 secs
Rest 5: 00 mins
4 Rounds for time of:
400 m Run
Sledgehammer x 21- Only Right Arm or Side
Sledgehammer x 21 –Only Left Arm or Side

Kevin’s Notes: On first part of the workout, you will start with pull-ups, you will do as many pull-ups as you can for the first set, then rest 90 secs, and then do DB Swings for 21 reps, then rest 90 secs and then do pull-ups again and do all over for 3 sets.. You will then rest 5:00 mins and complete the following Met-Con Workout As Fast As Humanly Possible…