Warm Up: Gymnastics Warm Up

Skill: Kipping Pull Up 

WOD: 5 Rounds for Time
9 Chest to Bar Pull Up
12 Bupree Box Jump Over (24/20)

NOTE: This is week 3 of our front squat strength cycle. You should be noticing changes in movements that involve your quads and upper back. Hopefully, they are becoming less strenuous, but you may be feeling tight. Be sure to focus on stretching and rolling out these areas. We will test our one rep max for front squat again in three weeks. If you have not already, purchase a notebook or use an app that will record your WODS and PR's. Tracking progress is extremely important and can provide valuable information on the skills that you may need to focus more attention to. Trust the process!!