If you competed this weekend and are really sore….

Skill: Practice the kipping pull up

Strength: Bench/Floor Press 5×5

Recovery: Stretching and Lacrosse ball work

If you did not compete this last weekend….

Skill: Practice the Kipping Pull Up

WOD: For Time

75 MB Clean

75 Wall Balls

75 Push Ups


Planks 3x (60 sec, Table Top 60 sec, Side Plank 60 sec)

V-Ups: 3×12