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Monday, February 21, 2022

Skill:

Pull-ups

Strict:

5 Rounds:

3 Pull-up Negatives (:05, Use Bands if Necessary)

10 Banded Lat Pull Downs

5 Strict Pull-ups

Kipping/Butterfly:

5 Rounds:

6 Kip Swings

12 Hollow Body Rocks

3-5 Kipping/Butterfly Pull-ups (Use Bands if Necessary)

Note: Start of a new skill. Let’s get some people their first strict, kipping, or butterfly pull-ups. Choose one of the following tracts for the next 6 weeks. 

WOD:
“Awful Annie”

For Time:

50-40-30-20-10

Double Unders

AbMat Sit-ups

5-4-3-2-1

Power Cleans

Rx+: GHD Sit-ups, 275/185

Rx: Full Double Unders, 205/145

Intermediate: Either Full Single Unders or ½ Double Unders, 165/105

Scaled: ½ Single Unders, ½ Sit-ups, 135/75

Note: The weight on the cleans should be heavy! Think about doing singles the entire time and moving quickly on the rest of the workout.

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