2 rounds of:
10 Push ups
5 Pull ups
20 minutes of:
Even minutes: 2 Deadlift clean pulls, 20-30% over max clean
Odd minutes: 2 Bench press @ 80% 1RM (Watch this MWOD for movement prep)
Three rounds for time:
21 Kettlebell swings (53 lb./35 lb.)
Mobility (aka, The Last Round):
Post loads and WOD time to comments.
Pull-up May: Our final pull-up progression, CrossFit Invictus
GWOD has posted two more videos in the butterfly pull-up progression. If you are working on the butterfly, these progressions will help you nail the technique!