GWOD for Sunday, 1/20/19

22
Jan

GWOD for Sunday, 1/20/19

Review:

Kipping for 5 minutes
then:
PRACTICE:  10-15 minutes
Kipping Pull-Up Progression
1.  Hand Release or re-grip
2.  Hold Chin Hang
3.  Hold Chin Hang for 3 seconds
4.  3 second, 2 second, 1 second hold and then link together
Met-con:
1/2 “Nicole”
As many rounds as possible in 10 minutes of: 
200 m Run 
Max Pull-Ups
Score = total pull-ups.  As soon as you drop off the bar you must run.
Stretch:
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