Kippers and Swingers~

KB
20 minutes

• On the minute 20 KB Swing 16kg, when you are done, this is your rest, then begin
• On the next minute sit ups or plank rotation, back to swings

 

CFRV WOD
800 R
30 Muscle ups (4:1 ratio of pull ups/ring dips)
Scaled D2/L4 = 12 RNDS 10 pull up/10 ring dips
800 R

 

23:37 - let the fatigue begin, darned MU, just get it