Wednesday WOD

Warm-up
Warm-up
2 min steady pace Ski or Bike (use the machine you normally wouldn’t chose)

Dynamic Warm-up
– High Knees
– Butt Kickers
– Lunge w/ Twist
– Bear Crawl

Gymnastics
Pull-ups (3xME Strict Pullups)
Scaling – Feet Elevated Ring Rows or Banded Strict Pull-ups

Scale for 8-10 challenging reps

Metcon
For time:
400m Run
40 KB Swings 53/35
400m run
40 KB Swings 70/53
400m Run