WOD

General Warm Up:

4 Corners Warm Up, 2 times through:

8 Jumping Squats -> Cart Wheels
8 Kipping Swings -> Spiderman Stretch
8 Ring Rows -> Duck Walk
8 Push Ups -> Inch Worm (no push up)

Specific Warm Up:

Strict Pull Up Warm Up

WOD:

Death By:
Strict Pull Ups

Skill Work:

Pose Running Drills