Pre WOD

3 set sfor quality

10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups

-Rest As Needed b/t Sets

Workout of the Day

Every 4:00 For 5 Rounds

12 Chest to Bar Pull-Ups
18 KB Swings (53/35)
200m Run

-Rest Remainder of Time-

*score time of slowest round

Post WOD

On a 5:00 running clock, accumulate max time in banded hand plank hold