Warm up: 400 m run, 10 pass thrus 10 windmills; 2x 10 s hs hold, 5 scapular pull ups, 3 strict pull ups, 8 lunges w/ arm raises, 8 inchworm push ups, 5 dips
Skill Focus: Pull Up
Level 3/2 weighted pull-ups 3. 3. 3
Level 1 work on strict pull-ups or going to a lighter band/other mod
WOD:
Level 3
25 m flying burpee
10 ring dips (strict or kip)
10 hspu (no abmat/1 abmat) (strict or kip)
400 m run
3 RFT
Level 2/1
25 m flying burpee
10 dips (dip station) bands ok
10 HSPU mods (box, bands, addtl mats, pike)
400 m run
3 RFT
Post heaviest pull-up set and time
Happy belated 27th birthday to Dani!
Skill Focus: Pull Up
Level 3/2 weighted pull-ups 3. 3. 3
Level 1 work on strict pull-ups or going to a lighter band/other mod
WOD:
Level 3
25 m flying burpee
10 ring dips (strict or kip)
10 hspu (no abmat/1 abmat) (strict or kip)
400 m run
3 RFT
Level 2/1
25 m flying burpee
10 dips (dip station) bands ok
10 HSPU mods (box, bands, addtl mats, pike)
400 m run
3 RFT
Post heaviest pull-up set and time
Happy belated 27th birthday to Dani!