8/7/12 WOD

20 minutes practice at

  • kipping pull ups or
  • butterfly pull ups if you can kip, or
  • bar muscle ups if you can butterfly, or
  • muscle ups with a kip if you can do them on the bar, or
  • strict muscle ups if you can do them with a kip, or
  • do 20 minutes of GHDs if you are Mick or Kyle…

-then-

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65#

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