WOD 1/19

A. Spend 8-15 minutes working on kipping drills focused on pull ups and/or bar muscle ups

B. 17:00 AMRAP
800m Run

1:00 rest
then max rounds:
12 bar facing burpees
10 front squats @ 135 / 85 / 55
Chest-to-bar pull-ups @ 8 / 6 / 6 Ring Rows
*800 M Run time recorded
*Total Rounds + reps recorded

January 28th || 10:00 am – 1:00 pm || Gymnastics Seminar with David Henderson

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