December 16th, 2015

Matt FNI 12.11.15

Today’s WOD

A. Weighted pull ups x 3,2,1,1,1 – build to a max weighted pull up – Go every 2 min x 5


3 Rds for time:

30 Kettlebell Swings (1.5/1.0)
20 Pull-Ups
500m row



  • L2 and L3 your goal will be to see how close you can get to the wall with each set. Try and move in the length of one of your feet every set
  • It is suggested in order to do kipping pull ups that you should be able to do a weighted pull up with +33% of your bwt for guys, and +25% of your bwt for girls…where do you stand?
  • For the workout L2 athletes can continue to work on their kip by placing their feet on a box and doing kipping ring rows

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