COASTIE MORALE DAY

Weightlifting
Deadlift (1RM)

Red
AMRAP 7:00
20 Wallballs 20/14lbs
10 CTB Pull Ups

White
AMRAP 7:00
20 Wallballs 16/12lbs
10 Pull-Ups

Blue
AMRAP 7:00
15 Wallballs 14/10lbs
8 Strict assisted Pullups/Ring Rows

Wallballs and the CTB should be UB for most of this workout. If you plan on breaking up either early in the workout scale back the weight on the wall ball or have them do chin-over-bar pull ups.

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