Friday WOD Punch in the Face

Warm:

4 x 400 M Run (Big Lap)

2:00 rest between each- Dynamic stretch between each lap

Skill:

Pull Up

Negs and Kipping

WOD

3 RFT

Big Lap

10 Front Squat

15 DL

20 Pull up/ Ring Row

Rx- 115/ 85 F- 95/55 L- 75/ Bar