Skill, RX:
Alt. EMOM X 10
3 Strict Pul ups + 3 Pull ups + 3 Chest to Bar Pull Ups
13 Double Push up Burpees
Skill, FW:
Alt. EMOM X 10
8 Kipping Pull ups
30 sec.s Double Under Practice
Note: Must do kipping on the pull ups, use band as needed. If you have double unders, you can do the RX version with double push up burpees ;)
WOD: Farmer’s Flush
AMRAP 16
24 Ab-mat Sit Ups
12 Kettlebell Deadlifts (53/35)
100m Single Arm Kettlebell Farmer’s Carry (53/35)
Note: Throughout the cycle we will be doing flush Thursdays, which could consist of a skill or conditioning piece followed by a lightly loaded workout that should be done at a MODERATE pace. Goal is NOT to get the best score today, but to just move and work on range of motion, soreness, and to get some blood flowing. This should help prep for a good performance Fridays!
