* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots.

WOD:

1)  4 rounds AQAP:

400m Run

21 Wall Balls 20/14

15 Burpee Lateral Bar Hops

9 Power Snatch 95/65

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-up.

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

Post Results/Thoughts To Comments