Tuesday December 1st

30
Nov

Tuesday December 1st

Warm up
3 Rounds
10 Kip swings
20 Pass Throughs
1 Minute dead hang
10 deadlifts adding weight each time to get up to your first wod weight

AMRAP 4 Minutes x 3
80 Double Unders
8 Deadlifts 205/140lbs
60 Double Unders
6 Deadlifts 205/140lbs
40 Double Unders
4 Deadlifts 205/140lbs
20 Double Unders
2 Deadlifts 205/140lbs
Rest 2:00 between AMRAPs.
Continue where you left off each AMRAP.

*do this extra piece as we are working on strict pulling this cycle
3 Sets Max Strict Pull Ups Right Into Max Kipping Pull Ups
Rest 3:00
Gymnastics kipping only – no butterfly.
If you are still working on pull ups do this with a band, you can kip with a band and do strict pull ups with a band