1. Warm Up:
General Warm Up
2. Skill:
3 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (weighted/band assisted if necessary)
5 Russian Swings 32/24
3. Strength:
Low Bar Back Squat 3-3-3-3-3
4. Optional Finisher:
3 Rounds for time:
200m Sprint
15 KB Swings
15 Goblet Squats
5. Recovery
Dean and Annelize looking great in their new WOD gear in aid of children in need!