Tuesday December 1,2015 

SkillPull-ups 

10 minutes to work on kipping or butterfly skill.

If you are proficient in both butterfly 

And kipping then do strict pull-up 

10 min emom 

5-8 strict pull-ups
Metcon

8 rounds

20 walking lunges 53/35

(Hold anyway)

10 pull-ups

 5 KB thrusters 53/35 each arm

Tuesday, December 1st, 2015 at 5:00 am / WODS