S/S/S:

Kipping practice

Video courtesy of Gymnastics WOD.

WOD:

100 pull-ups in as little sets as possible

Score = #of sets.  Low number wins

Scaling Options:

Body rows – put a bar on the squat rack where it is just a bit out of reach if you were lying right under it. Use straps to keep it attached to rig

Xtra:

Seated box Jump

7 rounds to set max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side