WOD

15.11.18

WARM UP

General & Specific

SKILLS

Kipping Pull Ups to Bar Muscle Ups – review and practice in EMOM Style for 10-12’

WOD

15’ AMRAP of:

4 Deadlift @255/175lbs

6 M Chest to Bar Pull Ups /6 W Pull Ups

20 M / 15 W Calories Row or 15 M / 10 W Bike

WARM UP

General & Specific

SKILLS

Kipping Pull Ups to Bar Muscle Ups – review and practice in EMOM Style for 10-12’

WOD

15’ AMRAP of:

4 Deadlift @185/125lbs

4 M Chest to Bar Pull Ups /4 W Pull Ups

20 M / 15 W Calories Row or or 15 M / 10 W Bike

WARM UP

General & Specific

SKILLS

Kipping Pull Ups – review starting from tripod for 12’

WOD

15’ AMRAP of:

7 KB Deadlift

10 Jumping Pull Ups

20 M / 15 W Calories Row or or 15 M / 10 W Bike

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