Thursday, February 4th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

SKILL:

Butterfly Pull Up Development

In 18:00

A. Circles on a box.

B. Circles on a box with 1 leg.

C. Small Circles without a box.

D. 1 Butterfly at a time.

E. 1+ Butterfly at a time.

Athletes may practice kipping pull-ups or kipping C2B if butterfly pull-ups are just totally out of your depth.

***Of course have people practice double unders between sets for @ least a minute

AND/OR
 

5 Rounds

6/6 Single Arm Ring Row (6 Right/ 6 Left)

8 Supinated Bent Over Barbell Rows @ 3032 (3s Up - 0s Pause - 3s Down - 2s Pause at the bottom)

10 DB Hammercurls each arm

WOD:

14:00 AMRAP

650m Row

25 Sit-Ups

16 Box Jump Overs 24/20"
 

COMP = GHDs

AMRAP 20:00

10 Cal Row/7 Cal Bike

20m Bear Crawl

30 Skater Steps

40m Farmer Carry

50 Flutter Kicks

DO MORE. BE MORE. GIVE MORE. LIVE MORE.