WARM UP:Run 400 Meters 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: For Time: 21 Pull-ups 21 Kettlebell Swings 53/35 lbs 21 Sit-up (abmat)s 6 Burpees 15 Pull-ups 15 Kettlebell Swings 53/35 lbs 15 Sit-up (abmat)s 12 Burpees [...]