13 January 2014 – “HRPU, FS & KB”

Warm Up: Shoulder Mobility and Slow mountain climbers

Skill Review: Kipping Pull Up and Wall Ball

Skill Work: 4 rounds untimed of 10 pull ups and 10 wall ball. Use a heavier wall ball than you use for WOD and go to a higher target.

WOD: 10 min AMRAP


push ups (hand release)

front squats (135/95)

KB Swing (53/35)