* 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 45/35

3 Rope Sit-to-stand

Then

3 rounds of…

30 Kettlebell Swings 35/26

30 Knee 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.

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