Warm up

Run 550m

Mobility

Shoulders/Hips

WOD

Part A) Bear Complex

Part B) 7 min AMRAP Ladder

100# Thrusters/ Pull-ups

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups

so on and so forth

Well going into this work out I did not have pull-ups let alone Kipping pull-ups... I got the first 3 Thrusters and spent 4 minutes trying to get a chest to bar pull-up... in the process I figured out my kip better then ever and worked through about 25 pullups and just missed my chest by less then 1/2". It was an utter failure for the 12.5 WOD but a huge step for me with pull-ups.. I was able to string a couple together and now have no excuse to use a band... by summer I hope to do Fran RX'd with no band!!!

I did take the last 90 Secs and continue on with the WOD with just regular pull-ups and got into the round of 9's when time expired