WOD 11/21/2019


Published November 21, 2019


PreWod

30 Singles or 15 Double Unders
10-Can Openers
3- Strict Knees HAP
3- Kipping Knees HAP

*Try to stay on the bar for all 6 reps.. Height should increase on kipping.

Movements

Pull-up Practice

3, 3, 3, 3 Weighted Pull Up *Increase difficulty each set

MetCons

Tabata style for Max Reps

Air Squats to Med Ball
1:00 Rest
Sit Ups
1:00 Rest
Jumping Pull Up

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