Saturday 28 April

Kirk done

 

WOD:

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

Compare scores from Dec. 15th 2011, Nov. 26th 2011, July 8th 2011, and Jan. 9th 2011.

Scales:

Gold

Five rounds of max reps deadhang pullups with 2 minutes rest in between each round

Silver

Five rounds of max reps kipping pullups with 2 minutes rest in between each round

Bronze

Five rounds of max reps band assisted pullups with 3 minutes rest in between each round

Warmup:

Plank Warm-up:

2 Plank Walking 5 steps forward 5 seps back
3 Gator pushups
4 up/downs
5 Plank Walking to the side 3 steps to the right 3 steps to the left

Skill Work or Mobility:

Skill Work

Pistols or one legged squats

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