Skill of the week: kipping pull ups/butterfly pull ups(500m row test)
Warm Up: 10min double under practice
Strength: bench press 8×3
Accessory: Kettlebell external rotation
WOD:
45 secs on 15 secs off for 3 rounds
Double Unders
Swings
Box jumps
Hollow rocks
Scaling options will be on the board
