WOD - Mar 26, 2019

A. Kipping pull-up + Kipping CTB + Kipping BMU - 5+3+1 x4 sets
Scale to:
Kip swings - 8-10
Chin over bar to slow lower - 3-5
Chin over bar hold - 10-15 sec.
x4 sets
+
12 min AMRAP
12 KB Swings
12 Box jump overs @ 24/20”
12 Burpees to 6’ above reach target

Rx - 70/55#
MRx - 44/24#
Teens - 35/18#


FIT CLASS
EMOM  8
Odd - 10 Wallballs 
Even - 10 Ring rows
-rest 2 mins-
EMOM 10
Odd - 30 sec. Row
Even - 30 Flutter kicks
-rest 2 mins-
EMOM 12
Odd - 10 seated DB press
Even - 10 Bench dips