WOD

Wednesday 25th June 2014

Main – CrossFit

SKILL

Spend 15 minutes going through the progressions of the kipping pull-up.

It’s important that you have first developed the strength needed for a kipping pull-up. You must be able to do a minimum of one strict pull-up before attempting kipping pull-ups.

Spend some time warming up the weight for the deadlift and make improvements as you increase the weight

WOD

For time

21- 15- 9
-Deadlifts (70kg/105kg)
-Pull-ups

SCALING
Reduce weight
Banded pull-ups/Ring rows

Metcon (Time)