Thursday 2/20/14

Skill Work
Beginners
12 Minutes of Kipping/butterfly pull-up practice

Advanced
4 sets of Max effort strict pull-ups + Max effort Kipping pull-ups

WOD
10 Minute AMRAP of:
7 Lateral Burpees (over bar)
14 Overhead Squats 95/65
7 Lateral Burpees

Basics
8 Minute AMRAP of:
5 Burpees
10 Overhead Squats (PVC/bar)
5 Burpees

A neat sequence of the butterfly pull-up

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