Birthday boy… this weeks theme even starts off with a wod in his name ;)
Skill: 12 min to review solid positions on the rig and butterfly kipping technique. If you do not have pull-ups yet do alt E1.5MOMx8 of
10 passive to active to two kips back down to passive hang
6 Banded chest-to-bar
“Ben”
3 RFT- 18 min Cap
30 Alternating Dumbbell Snatch (50/35)
20 Pull-Ups
400m Run
FrameWork: scale weight as needed, sub banded pull-ups today
LeanFit: sub air squats for pull-ups
