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|10 minutes: Mobility/Part of Warm Up: Hollow Hold/Arch Hold + Kipping Swing Work. Then 3 sets of the complex: 5 Kipping Swings + 4 Kipping Toes to Bar (straight leg) + 3 Kipping Pull ups. If unable to do pull ups, the last 3 reps should be kipping swings. If you have your bar muscle up, add 1 rep at the end of the complex.
|3 Rounds for time:|
|- 13 Sumo Deadlift High Pulls @ 80% 3RM Strict Press|
|- 11 Push Press|
|- 9 Bar-Facing Burpees|
|(9 minute cap)|