WOD 1/20/2020


Published January 20, 2020


PreWod

3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold

then..

2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs

Movements

Pull-up Practice

5 SETS FOR QUALITY 2 Kip Swing + 1 Pull-Up + 2 Kip Swing

MetCons

12 Minute AMRAP

8 C2B Pull-Ups
200m Run

(Score is Rounds + Reps)

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