KB Swing/ Pull-up Ladder

Today's Lift:

Back Squat 
55% x7 reps
65% x7 reps
75% x7x3 sets

Today's WOD:

Kettlebell Swings @ 32kg/24kg
Chest-to-Bar Pull-ups
10,9,8,7,6,5,4,3,2,1 Reps for time.
Time Limit: 15 Minutes

Warm-up:

Row 500m or Run 400m
10m Elbow to Instep
10 Shoulder Swings
10 Burpees

MOD:

  • Back Squat
  • Chest-to-Bar Pull-up
  • Kettlebell Swing

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results: