Wednesday – August 6

Part 1

4 Rounds

:30 on/:30 off

Pull Ups

KB Swings (53/35)

*We are going to spend time today on learning/refining/improving the kip.  This part of the WOD can be spent simply kipping on the bar, or of course doing ring rows.

Part 2:

Row 3,000 M

*15 Sit Ups every 2 Minutes