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

WOD

Kipping practice

Every 45 secs for 30 rounds 

Rotate through each round:

•row 100/150m

•10-15 unbroken toes through rings 

•10 box jumps 20/24

*Record total amount of toe through rings*

Extra Credit 

4 rounds-

10 strict weighted pull ups 

10 strict weighted dips 

*scale: no weight or box assisted 3-5 sec negatives NO BANDS