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!
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