Skill
The kip
Today we'll work on the gymnastics kip for those who don't have it. If you do, today you'll work on the butterfly. Got that too? Then for you:
Complete 3 rounds max reps of strict pull-ups, followed by 2 rounds max reps kipping pull-ups.
WOD
Complete as many rounds as possible in 12 minutes of:
5 Overhead squats, 135#/95#
10 Box jumps, 30"/24"
If you snatch the first rep, that will count for your first OHSq…as long as you recieve the snatch in a full squat!!!
Marcio loves OHSqs!
Saturday August 31st, 9am at CrossFit Evolve.
