WOD

Thursday 28th May 2015

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Bambi at his first individual Competition!

Kipping Pull-up Workshop

Using the following progressions:

-Kip

-Hip Drive

-Turn over

-Push away

 

FINISHER

In a team of 4 complete the following:

AMRAP in 7 minutes of:

-Max pull-ups

Every time you break/ drop down the team must complete 5 burpees each before continuing.

 

SCALING

Ring rows
Every time you break/ drop down on the pull-ups the team must complete 5 burpees each before continuing.

Only 1 person working at one time on the pull-ups. Athlete 1 complete as many pull-ups or ring rows as possible once they break/ stop everyone must complete 5 burpees before athlete 2 can start their pull-ups.

Once everyone has complete 5 burpees each, Athlete 2 then completes as many pull-ups/ ring rows as possible, once they break/ stop everyone must complete 5 burpees, etc.