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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