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WOD 8.12.17

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“The best pace is a suicide pace and today is a good day to die.” ~Prefontaine

Function:
A. Chin Up
5 x 10-20 seconds, rest 1 minute

Fitness:
A. Strict Pull Up
4 AMRAP sets, rest 1 minute

Performance:
A. Weighted Strict Pull-up
4 x 6-10, rest 1 minute

Conditioning: For time

21-15-9:
Kettlebell Swings (1/0.75, 1.5/1, 2/1.5)
Box Jumps (20/16, 24/20, 24/20

right into,

9-15-21:
Burpees
Cals on the rower or bike

*18 minute time cap