great workout that i got from crossfit nor cal.

50 wall balls using 20 lb ball

50 ball slams

50 jumping pull ups

repeat with 40 and then 30 reps!!!!

cody did this in 16:04 while beau his older bro did it in 25 minutes.

go dudes!!!

ladies will use a 16 lb ball for wall balls and a 16 lb ball for slams. also ladies may need to use a box to get higher on the jumping pull ups.