WARM-UP

 
WOD: 

1. AMRAP 5min: Strict Pull-Ups (this is the best time to practice it, you can use bands as a spot.) *use one pull bar for 3pax                

2. "Fried date".                                    
For Time: 12min time cap                          
21-15-9-15-21                                        
KB Deadlift 32kg/24kg                          
Box Jump Overs 24/20                                
---Immediately proceed to---                  
For time: 10min time cap                                              
300 Single Unders                              
300m row                                          

*this is a 22min running clock. If you finished before the time expires that would be your rest. Then immediately proceed to the next phase.


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