WOD – 08-29-14 Friday

August 28, 2014 jkwuest No comments exist
Skill: Kipping & Butterfly Pull-Ups
 
 
WOD: 
12 Minute AMRAP
6 Pull-Ups
6 Front Squats 195/125#
 
*The front squat will be taken from the floor and are meant to be HEAVY. If you need to scale, still choose a weight that is challenging for you. Don’t just breeze through them, push yourself to your own limit.*
 
Here is a link on the kipping pull-up by Carl Paoli
http://gymnasticswod.com/content/kipping-pull-progression
 
Here is a link on the butterfly pull-up by Chris Spealler 
https://www.youtube.com/watch?v=Mvhxum803go
 
Happy Birthday to Coach Brian! Thanks for everything you do for the box! Cash out with birthday burpees! 
 

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