WOD Mon 12/5/2014
A: strict Pull ups (no bands) 5 sets 5 reps 90 secs rest
If you don’t have a pull up yet do negatives, so only the lowering phase for the 5 reps for a count of 3 to 5 seconds or ring rows.
B: Front squat 3 reps 5 sets 2 mins rest
C: 5 min AMRAP
7 KB swings 24/16
7 Box Jumps 24/20
100% effort
D: For time
100 double unders or
30 Calorie row