5/24/14 Saturday

Performance

A. 
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills

*Your coaches will help to provide you with numerous drills appropriate to your current skill level

*You can only practice butterfly kip if you can do 5-8 strict pull-ups and 20 unbroken kipping pull-ups

 

B. 
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:

Row 500 Meters

30 Kettlebell Swings

15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)

 

Competition 

Wod will be posted at gym