All Levels WOD
A.
3 Rounds not for time:
2 Strict Pull Ups
4 Kipping Pull Ups
6 Butterfly Pull Ups
B.
5 Rounds for time:
Row 500m
Rest 3 min between efforts
Beginners WOD
A.
3 Rounds not for time:
1 Strict Pull Ups
2 Kipping Pull Ups
3 Kipping Chest to bar pull ups
B.
4 Rounds for time:
Row 500m
Rest 3 min between efforts