Warm Up: – Ascending reps for 8 min
Pullups
T2B
Box jump
5 sec HS hold
5 sec superman hold
5 sec hollow body hold
Skills: – Pullup practice – 15 min
Beginners / Intermediate
Kipping Pt. 2
Jumping pullups (chin over bar @ start)
Advanced
Butterfly with feet bound
WOD: – 3 rounds for time:
18 – 12 – 9 – 6 – 3
Hollow Body rocks
Wallballs @ 20/14
