Monday…10/10/16

So, you want to get better at pull-ups? Better show up today!
 
A. Skill:
Pull-Up Practice!
Health: Hollow and arch practice, 5 x 10. Rest as needed between sets
Fitness: Butterfly pull up practice
*** If you are on the health track but have efficient kipping PU, you are welcome to work on the butterfly progression***
 
B. MWOD:
Ready the triceps!
 
C. WOD:
Row 2k
-then, after 3 minutes of rest-
Health:
21-15-9
Box Dips
Deadlift (135/95)
 
Fitness:
21-15-9
Ring Dips
Deadlift (225/170)
 
D. Post-WOD Recovery:
Legs…legs…legs