thursday

Skill

Beat Swing Practice:
Practice basic mechanics of moving through hollow and arch positions while hanging on the pull-up rig. Work on using this motion to perform and connect pull-up and/or toes-to-bar.

Intermediate Level 
Strict Pull-up + "push away" to beat swings. Coach prescribed reps. This is a drill for connecting kipping pull-ups.

Advanced Level 
2 Toes-to-bar + 2 Chest-to-bar + 2 Toes-to-bar + 2 Bar Muscle-ups

Metcon

KAREN:
150x Wall Balls (20/14x)
12 min time cap.