January 4, 2015 

January 4, 2015

Warm Up-

1 Lap Run + 3 Minutes Air Squats (cont. pace)

2 RNFT:

10 Kang Squats w Barbell

:30/leg Dynamic Swings

3 SAP Up/Down Strict Pull Ups

:30 Arm Circles

Strength-

Every 3 Minutes for 12 Minutes (4 Sets)

5 Back Squats @ 75%+

WOD-

In 5 Minutes:

500m Row

50 KB Swings 53/35

Max rep Pull Ups in remainder of time!

Rest 5 Minutes, and complete a 2nd Round.  Record total Pull Ups for each Round!