Skill:
pull-ups / kipping pull-ups / butterfly pull-ups / weighted pull-ups
WOD:
4RFT
500m row
10 wall balls (20/14)
10 kb swings (53/35)
Helpful Links:
I always like to know what I’m buying and what I’m supporting: http://www.wildstrong.net/blog/2016/1/29/your-coach-is-wrong-progenex-sucks
