WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Kipping practice

0-5:00

For time: 

200 doubleunders 

5:00-7:00

Rest 

7:00-27:00

“Nicole”

20min AMRAP

400m Run or 500m Row

Max Pull Ups

*After each 400m run, you go for a max attempt at pull ups until you fall of the bar. Record your score and off you go for another run/row*

**You are scored on your total number of pull ups**

27:00-29:00

Rest

29:00

For time: 

50 burpees 

Extra Credit 

Rest 5mins 

In as few sets as possible:

15 muscle ups 

Or

30 ring dips