June 23, 2016



21-15-9 of:

  • Wall balls – light (14/10)
  • Sit ups
  • Beat swings



min 1: 10 Strict Ring Rows + Scapula Retraction/Reset at bottom of movement
min 2: 10 Beat Swings
min 3: 6 Jump to negative lowers
min 4: 5 Strict Pullups (scale: negatives)
min 5: Rest
min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar (scale: Jumping Chest to Bar or regular Kipping)
min 7: L-Sit Pullup (scale: one leg up in an L/Tuck or back to negative lowers)
min 8: Max set kipping pullup in the minute (scale: negatives)
min 9: Max hold at top of Pullup Bar or Ring Row
min 10: Max Supine Grip Hold

c) WOD:


4 Rounds of:

  • 400m Run
  • 4 Ring Muscle Ups (scale: 1:1 false grip ring pullups,  negatives from bar)
  • 40 Double Unders


Finish the class with coach led mobility of calves smashing & stretching and lats stretching and rolling.

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