12/10/17 CFNL WOD

Build to your heaviest 1 rep of the day
All levels to take part,Level 2’s will build to a heavy set but will not go to 100% effort.


10mins rest to loosen off after the Deadlifts
(Coach led)

WOD 1:
A single set of Pull-ups for Max reps (kipping allowed).

WOD 2:
10-12-14-16 reps, for time of:
Strict Pull-up
Air Squat
AbMat Sit-up

12min cap

Kipping will not be allowed in the sclaed options

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