Skill

10-15min

Coaches will review the Kipping Pull Up

*Drills to learn the kip like ‘Beat Drills’

*Strength drills & exercises to build the back and arms

WOD

EMOM 16:

Min#1: Max Double Unders or Attempts in :40/Rest :20

Min#2: Kipping Pull Ups in :40/Rest :20

Min#3: Max Cal Row or Bike in :40/Rest :20

Min#4: Max Distance Handstand Walk in :40/Rest :20

*Scaling options available from coaches