Monday’s WOD – December 14, 2015

Pull Up Progression

WOD A: 5 Rounds

Kettlebell Swings x 20 reps
Rest 30 seconds
Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

WOD B: 4 RFT

15 Burpees
500 Meter Row
Rest 2 minutes between sets