Pre WOD 4 sets for quality 10 Hollow Rocks5 Perfect Strict Pull-Ups5-10 Kipping or Butterfly Pull-Ups Workout of the Day 2 rounds 5:00 AMRAP100m Run10 Pull-Ups100m Run5 Bar Muscle-Ups or ring dips-Rest 1:00-5:00 AMRAP200m Run15 Burpees -Rest 2:00 between rounds- *Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.Read More