3,2,1.. go

At crossfit Kinetics the one thing that's noticable is the workouts tend to be quite short. This is to make time for strength/skill beforehand but you know it's going to be hard and fast everytime.

Wod:
7 rounds for time:
-7 wallballs (20lbs @ 10')
-7 pullups
time=4:31

Did butterfly for the first 4 rounds and theyare feeling much better, not perfect but getting there. one of my fingers ripped by the 4th round and had to go back to kipping for the final 3 rounds. Just over two weeks untill the open begins... time to take it up a notch!