July 29, 2015

SKILL: 10:00 EMOM – Kipping pull ups – the SWING x 3-4 OR complete pull up x 3-4 CONNECTED, use as technical work

WOD: 21-18-15-12-9 Reps of:
Russian KB Swings 

Sit Ups
HR Pushups 

OLYWOD 

STRENGTH:

A. back squat 5-5-5-5

B. jerk 2-2-2-2

WOD: For time,

15/50, 12/40, 9/30, 6/20, 3/10 of,

High hang power clean 

Double Unders