Warm Up: 400 m run/row, 10 pvc pass thrus 1 rd Cindy (5 pull ups, 10 push ups, 15 squats), 3 hs kick ups w/ hold
Skill Focus: Kipping Swing & Efficiency
10 minutes to work on kipping efficiency for pull-ups or toes-to-bar
WOD:
100 Sit-ups
80 Air squats
60 Push-ups
40 Toes-to-bar
20 HSPU
40 Pull-ups
60 Dips
80 Walking lunges
100 Sit-ups
35 minute time cap
Keep it tight
quality of movement
Skill Focus: Kipping Swing & Efficiency
10 minutes to work on kipping efficiency for pull-ups or toes-to-bar
WOD:
100 Sit-ups
80 Air squats
60 Push-ups
40 Toes-to-bar
20 HSPU
40 Pull-ups
60 Dips
80 Walking lunges
100 Sit-ups
35 minute time cap
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