WOD

Thursday 19th March 2015

Main – CrossFit

SKILL

Pull-up workshop. Use the following progressions to work on and improve your kipping pull up.

Kip/swing

Hip drive

Kick down/pull

Push away

FINISHER

In a team of 4 complete the following.

AMRAP in 6 minutes of:

-Max Pull-ups

On the minute, every minute complete a 200m run as a team.

SCALING

Ring rows

200 Row

In the finisher only one athlete can be working at one time on the pull-ups. Athletes cannot start the pull-ups until all 4 team members are back from the run.

Metcon (AMRAP – Reps)