Thursday, November 7th

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Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those working on kipping pull ups our focus will be on hip drive, hollow/arch transitions, and push-away drills.

Skill work – Continuing to prep for the open by taking time to either work on obtaining a skill we don’t have, or becoming more proficient in that which we do have.

AMRAP 11 15/12 Cal Bike ( 20/16 cal for row) 25 Russian KBS 70/53 | 53/35 | 35/26 35 Ab Mat Sit Ups