High 5s all around!!
Skill Work
12min Pull-up Skill Work
* Spend 12 minutes working on pull-up skills and drills.
WOD
Every 90sec for 18min:
Station #1: 45sec Pull-ups (kipping/butterfly/C2B)
Station #2: 45sec Double Unders
Station #3: 15 Hip Extensions
* The goal for today’s WOD is lower intensity practice work. There is no rep scheme for the pull-ups or double unders, but athletes should work for AT MOST 45 seconds. The goal is NOT to get as many reps as possible, but focusing on quality of movement. Novice athletes may work on getting pull-ups, kipping practice, or strength work…more advanced athletes may work on stringing together bigger sets of kipping/butterfly/C2B pull-ups.
