141003 Friday 1000

Athletes,

Time to hone those skills and activate those Latissimus dorsi and abdominal erectus! So lets push and pull against gravity today. We will be using nice body weight/scaled movements for kips. Go through the motion

A. Progressive Model Strict Ring Pullup

B. SWOD
5 x Handstand Holds x 30 Seconds

C. Skill WOD
Kipping

D. WOD
5 RFT
Burpee Broad Jump/one length of Pad
10 Kips (no pulls, no break in the knees, no break at the hips, no break at the neck, activated shoulders)
5 Hip Extensions

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