WOD 01.12.22

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