GWOD for Sunday, 10/29/17

2
Nov

GWOD for Sunday, 10/29/17

G-WOD:

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:
For time:
800 meter Run
5 Pull-Ups
10 Push-Ups
15 Squats
20 Sit-ups
400 meter Run
5 Pull-Ups
10 Push-Ups
15 Squats
20 Sit-ups
200 meter Run
5 Pull-Ups
10 Push-Ups
15 Squats
20 Sit-ups
Stretch:
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