WOD
A. Kipping Pull-Up Technique
1-Strict Pull-up
2-C2B Pull-Up
3-Kipping Pull-Up
w/o Letting go of the bar
5 Sets
B. 21-15-9
Box Jumps (24,20)
KB Swings (53,35)
Pull-Ups
(Time Cap 18:00)
C. Max Hanging Leg Raises
With a 5 Sec descent
5 Max Sets
4pm Kettlebell
Double kb work
6 rds 6 reps
High pull
Snatch
Press
Front squat
6am
B
Sy 9:35
Shane 9:20
Jay 9:18
Alfredo 10:31
Dana 4:56 RX
Breezy 8:22 RX
9am
ryan 7:05 RX
christy 7:50 44#
amin 7:31
sue 10:00
justin 9:07
5pm
Brooks 9:42RX
Scott B. 9:18RX
Charles 10:30
7.30pm
Tiffany 11.30RX
Lisa 8:35
Michael 10:16