A. Skill:
12min to 5RM Weighted Strict Pull-Up OR Lightest Band f/ 5 Reps (NO KIPPING!!!!)
B. MWOD:
Lying on Back w/ PVC + 1st Rib = Awesome
C. WOD:
For Time –
21 Power Snatches (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (95/65)
9 Burpees
9 Pull-Ups
15min time cap
D. Post-WOD Recovery:
Banded Lat Stretch OR Lat Foam Roll – 2min ea side
