PULL-UP SKILL WORK & A CHIPPER

A) Skill:

Pull-up Skill Work:

10:00 working on improving efficiency with:
- Kipping Pull-ups
- Butterfly Pull-ups
- Kipping C2B
- Butterfly C2B

*If still new to the "kip", spend the time learning how to perform that first before adding the pull-up to the equation.

B) WOD:

For time: (25:00 Cap)

800 Meter Run (1K/800 Meter Row, 48/36 Cal Bike)
50 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
50 Air Squats
150 Double Unders (S = 100 Double Unders, 100 Single Unders)
50 Air Squats
50 Renegade Rows (Rx = 50s/30s, S = 40s/25s, 30s/20s)
800 Meter Run


Rx+ = C2B Pull-ups & for 1st set of Air Squats, perform 50 Alt. Pistols

C) ExtraCredit:

4 Rounds of:

20s work/20s Rest:
Abs with a plate switch