Pre WOD
Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
(go heavy on these!)
Rest 30 seconds
Dumbbell Death March x 20 reps
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 minutes
WOD
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)(A)
20 Alternating Pistols
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