Warm Up
Coach’s Choice
Skill
Pull Ups
WOD
A.10 min. Pull Up Goat Work – choose issue(s) and work
– Strength: 3×7 Negatives
– For all other issues (kipping motion, butterfly motion, C2B kipping, or C2B butterfly) work with Coach to identify issue and progressions, then work on progressions for remainder of time.
– If you are a pull up ninja and have no issues with even C2B butterfly pullups, then work gymnastics under diress via the following.
3 Rounds:
1 min. max cal row (go as hard as possible)
Max rep C2B pull ups
B. 9 min. AMRAP
9 Shoulder to Overhead (155/105)
12 Hang Power Clean (155/105)
15 Pull Ups
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Travel WOD
3 mile run
50 sit-ups
