WOD:

1) 5 rounds AQAP:

400m Run

15 Thrusters 95/65

15 Toes-to-bar

Extra Work:

2) Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

3) Kipping Pull-up: 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 HERE