11-6-2018

5
Nov

11-6-2018

Warm-Up:
Run 200 / Row 200 / Ski 200 (pick one)
3 Rnds
15 Jmp Jacks
5 Sumo DL High Pull with KB
5 Up/down Dog (Warm-up those Lats)

Skill: 6 EMOM (30wrk / 30rest)
A: Butterfly Kipping Practice Efficiency (do 4-5 butterdly pull-ups flawless technique)
Rx: Intro ButterFly Kip Practice
S: Reg Kip Practice
long body, feet together, toes pointed, lats active

practice some small butterfly kip

WOD
21 EMOM
10MIN
E: 20 KBS (53/35) (A:70/53) (S: 15reps)
O: 20 Bx Jmp (24″/20″) (S: 15 reps)

(Rest 1 MIN)

10MIN
E: 30sec Plank Jacks (30sec Rest)
O: 20 Situps (A: GHDSU)