WOD

Thursday 20th August 2015

SKILL

Kipping Pull-ups / Weighted pull-ups

1.
Max unbroken Kipping Pull-ups

or 

Max unbroken Ring rows

2.
A:
For those that did max ring rows you will learn the progressions of how to do kipping pull-ups

B: For those that who did 1-8 unbroken kipping pull-ups you will learn how to improve your kipping pull-up using the pull-up progressions

C: For those that did 9+ kipping pull-ups you will work on weighted pull-ups. Find your heaviest weight for 3 reps.  

FINISHER

In a team of 4 complete the following:

AMRAP in 7 minutes of:

– Max pull-ups

Every time you break/ drop down the whole 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.