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Friday…5/1/15

A. Skill:
10-15min Clock –
Kipping Pull-Up Practice by Ability Level:
a) No Pull-Ups – practice active hang from bar and then hang w/ hollow and arch kip
b) Have Band Assisted – practice kip without band and then kip with very light band f/ 2-3 reps
c) Have Kipping Pull-Ups – practice 2-3 consecutive reps without reset
d) Have Consecutive – work on butterfly pull-up progression by using small circles with the shoulders (3-5 circles at a time)
For All Groups – do not spend more than 5-10 seconds on bar at a time. Rest about 45s between attempts
 
B. MWOD:
1st Rib + LAX Ball – 2 x 30s ea side
 
C. WOD:
21-15-9
C2B Pull-Ups
Burpee Box Jumps (24/20)
 
*15min time cap
 
D. Post-WOD Recovery:
Easy 400m Run
 

Brandon is competing this weekend, along with the Gonzalez family...you should probably come watch them dominate!
Brandon is competing this weekend, along with the Gonzalez family…you should probably come watch them dominate!

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