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
Written by:
Just Paleo