1-4-18

*** WE WILL BE CLOSING FOR THE EVENING. NO 6:00 and 7:00 WOD!!!! ***

Skill: Kipping

Part 1: From the floor 3×5

  • Snap to hollow/ hold 2 seconds
  • Snap to Superman/ hold 2 seconds

Part 2: From the bar 3×5

  • Snap to hollow/ hold 2 sec.
  • Snap to superman/ hold 2 sec.

Part 3: From the bar 5×3

  • Kips (getting as high as possible)
  • Highest skill possible
    • BMU
    • C2B
    • Pullups
    • Pullup Attempts

 Metcon: 4 RFT

15 Hang Cleans 95/135

20 Bar Hops

15 S2OH

20 Bar Hops

15 Front Squats

20 Bar Hops

Leave a Reply

Your email address will not be published. Required fields are marked *