Warm-up: wall ball drill (burpees, front squats, figure 8's, sit-ups, 10m run, overhead squat) or standard warm-up (3 rounds of 10 reps of each push ups, squats, dips, back extensions, sit-ups + Samson stretch)
Skill: kipping pull up
WOD:
Chest to bar pull-ups 3-6-9-12 etc.
Thrusters (65/95) 3-6-9-12 etc.
12min time cap
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