Wednesday, December 1

Skill:

Kip Swings/Kipping Pull-Ups

Strength:

Deadlift 8x3 at 83% 1RM

Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:

20 Kettlebell Sumo Deadlifts, 32/24 kg

15 Step Down Box Jumps, 24/20 in (12 lateral box step overs)

10 Chest-to-bar Pull-ups (8 strict pull-ups or strict p/u scale)