GWOD for Sunday, 1/15/17


GWOD for Sunday, 1/15/17

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: Full Body Stretching Series #3

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