Posted by jkwuest onSkill: 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!