5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups
Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups
♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-ups
Beginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups
♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target
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