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 Kipping 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