GWOD for Sunday, 10/16/16

REVIEW:  Kipping for 5 minutes

then: PRACTICE:  10-15 minutes Kipping Pull-Up Progression 1.  Hand Release or re-grip 2.  Hold Chin Hang 3.  Hold Chin Hang for 3 seconds 4.  3 second, 2 second, 1 second hold and then link together

Met-con: 3 rounds for time of: 10 Pull-Ups Run 100 meters 10 Push-Ups Run 100 meters 10 Sit-ups Run 100 meters 10 Air Squats Run 100 meters

Stretch: Full Body Stretching Series #2

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