Pre WOD 3 sets20 Banded Lat Push Down3-5 Kip Swings2-4 Kipping Pull-Up w/:02 Pause at Top -Rest As Needed b/t Sets- Workout of the Day 4 Rounds For Time Strict Pull-Ups16 Alt. DB Hang Muscle Snatch (35/20)**6 Pull-Ups24 Sit-Ups8 Chest to Bar Pull-Ups48 Double Unders *If you finish the 4 Rounds in 12:00 or less...Read More