Friday 8 March

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WOD:

Skill/Conditioning:

10 minutes to practice Kipping Chest to Bar Pullups or Butterfly Chest to Bar Kipping Pullups.
Perform up to 50 reps of some form of Chest to Bar Pullups.

-then-

EMOM for 7 min. 30 sec. ME Double unders

-then-

12 minutes to establish a 1 RM High Bar Back Squat

SCALES:

Gold

Skill/Conditioning:

10 minutes to practice Kipping Chest to Bar Pullups or Butterfly Chest to Bar Kipping Pullups.
Perform up to 50 reps of some form of Chest to Bar Pullups with a band.

-then-

EMOM for 7 min. 30 sec. ME Double unders or attempts

-then-

12 minutes to establish a 1 RM High Bar Back Squat

Bronze

Skill/Conditioning:

10 minutes to practice KippingĀ  Pullups or Butterfly Kipping Pullups.
Perform up to 50 reps of some form of Pullups with a band.

-then-

EMOM for 7 min. 30 sec. ME Single unders

-then-

12 minutes to establish a 1 RM High Bar Back Squat