Tuesday, February 5th 2019

Warm up:
1 min squat hold
45 second dragon R
45 second dragon L
10 cat cow
10 hip raises (2 second hold on top)
10 superman
10 hip raises (2 second hold on top)
10 superman
20 Alt torso twists

Strength/ Skill: Chest to Bar Pullups/ Butterfly/ Kipping Pull-up
If you can do Chest to Bar, Attempt this unbroken complex:
3 Kipping Chest to Bar Pull Ups
5 Butterfly Pull Ups
5 Kipping Pull Ups (Chin over the bar)
::Rest 90 Seconds::
3x

WOD: 5 rounds for Time
12 Wallballs (20/14)
12 Dumbbell Snatches (50/35) 6 per side
12 Calorie row