* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) AQAP:

1 mile Run

Then

3 rounds of…

15 Thrusters 75/55

3 Rope Climbs 15ft

Then

3 rounds of…

30 Kettlebell Swings 53/35

30 Push-ups

Then..

1 mile Run

Extra Work:

2) Kipping Pull-ups: 10 minutes Practice

Work on anything to help develop a kipping pull-up…remember, if you don’t have a Strict Pull-up yet, you have no business doing Kipping Pull-ups, hint, hint, that’s a good place to start.

3) Dog Sled Push: 6 x 50m

Rest 90-120 seconds between sets. Heavy as possible unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE