WOD – 02-06-15 Friday

February 5, 2015 jkwuest No comments exist
REMINDER: There will be no Saturday morning class this week due to the Run for Russ event in Chino. For those of you who are participating, please meet at the CrossFit Lifted booth at 6am for registration and park in the library parking lot across the street. The event will be held at the Chino Civic Center and the address is 13220 Central Avenue, Chino, CA 91710. Hope to see you all there!!!
 
 
SKILL: Kipping Pull-ups
– Pre-Instruction: Perform 3 Sets of 6 Reps *Rest 0:30-0:45 seconds between sets* 
1) Shoulder control
2) Pull up and in to the bar
3) Push away from the bar
4) Hip and leg movement
– Post-Instruction: Perform 3 sets of 6 Reps *Rest 0:30-0:45 seconds between sets*
 
WOD: 
12 Minute AMRAP
10 Back Squats @115/75#
10 Burpees Over the Bar
200m Run

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