WOD: Thursday 4/21/16

Warm-up:

- Coach's choice!

Strength/Skill:

- 6x5 Strict isometric pull-ups (hold top for 5s)

(If unable to complete a strict pull-up complete 5 reps of 5s negatives)

Metcon: 4 Rounds

- 15 x KB Swings

- 30 x Sit-ups

- 400m Run

Cash-out: Spend 10m on goal work!! (for real)