Strength

Supinated Grip Barbell Row

3 Sets

10 Supinated Grip Barbell Row

+

15-20 Banded Face Pulls

-rest 1-2 minutes between sets-

WOD

“Broken-Up”

For Time:

21 Kipping Pull-Ups

21 Double DB/KB Front Squats 50/35

-rest 1:00-

15 Kipping Pull-Ups

15 Double DB/KB Front Squats 50/35

-rest 1:00-

9 Kipping Pull-Ups

9 Double DB/KB Front Squats 50/35

-rest 1:00-

6 Kipping Pull-Ups

6 Double DB/KB Front Squats 50/35

CAP 16