Warm Up:
Old man
Banded Pull aparts
:10 Hollow Rock
:10 Superman
x6
Strength:
OTM-5min Pick 1:
10 Kipping Pull ups
7 Strict Pull Ups
3 Negatives
“Flying Monkeys”
3:00/3:00 x4
250m Ski
8 KB Snatch-R (M)
50’ OH Walk
8 Burpees
8 KB Snatch-L (M)
50’ OH Walk
Post WOD:
1×100 Banded Face Pulls
Extras:
4×50’ Seal Walks
2min HS Hold