012113

hey

am wod,
100 goblet squat @ 20kg
break to 4 rounds

pm wod
10 HSPU
15 bar dip
20 plyo push up
25 touch push up
30 push up
(push progression)

10 weighted pull ups
15 chest to bar
20 kip pull ups
25 lat rows
30 band pulls
(pull progression)

turkish get up
3 rounds for2 reps each hand
20kg

then-
20 min amrap
5 push ups
3 pull ups
1 toes to bar

21r+5
*pull ups sore.
slow wod.