8-26-15

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

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