WOD:

1) 5 round AQAP:

400m Run

15 Overhead Squat 95/65

10 Pull-ups

Extra Work:

2) Good Morning: 4 sets of 10

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

3) Kipping Pull-ups: 10 minutes Practice

Work on any facet of a Kipping Pull-ups…Hollow/Superman, Strict Pull-up Strength, Suspended Shoulder Shrugs, etc.

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