Part 1
4 Rounds
:30 on/:30 off
Pull Ups
KB Swings (53/35)
*We are going to spend time today on learning/refining/improving the kip. This part of the WOD can be spent simply kipping on the bar, or of course doing ring rows.
Part 2:
Row 3,000 M
*15 Sit Ups every 2 Minutes