Pre WOD

Every minute on the minuute for 12 minutes

1st min: 4 strict or weighted pullups

2nd min: 8 bent over barbell rows

3rd min: 12 ring rows

Workout of the Day

12 minutes as many rounds as possible

21 kettlebell swings (24kg/16kg)

14 reverse goblet lunges

7 push jerks (#155/#105)