Skill/Strength:
Weighted Pull-ups [wmv][mov] 1-1-1-1-1-1-1
WOD:
For time:
Run 400 meters
30 Kettlebell Swings #55/35
30 Sit-ups (GHD or Abmat)
30 Back Extensions
20 Kettlebell Swings
20 Sit-ups
20 Back Extensions
10 Kettlebell Swings
10 Sit-ups
10 Back Extensions
Run 400 meters
