WARM-UP

 
WOD: 

1. Gymnastic Skill Work: Pull-Ups                    
3sets not for time                                    
10 Tempo Deficit Ring Row at a 12inch box                                                          
15 Hollow Rocks                                                  
5 Banded Strict Pull-Ups                        
*Do this by pair. For the deficit ring row all you have to is to elevate your legs using a box, plant the tip your heels at the box and perform a ring row.                            

2. "The Classics"             
3RFT
21 KB Swing 24/16                                  
15 Wall Balls 20/14
9 Burpees
*18min Time cap

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