10-9-13

Warm Up: – 800m run

30 squats

30 ring rows

30 H/R pushups

Skill: – Kipping Pullup Progressions

WOD: – “War Frank” Hero WOD

3 rounds

25 MU (sub pullup/dip combo)

100 squats

35 GHD situps (sub straight leg situps)

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