Thursday January 17th

20190116_190131

Welcome Granit (pictured in the middle) to our CFK Community. Already he’s made some great friends!

Today’s WOD

3 Rounds

5 Weighted Strict Pull Up

3 Dragon Flag

+

EMOM 20

1 Min: 1 Unbroken Set of Chest to Bar Pull Up

1 Min: 30s Cal Row

1 Min: 1 Unbroken Set of Toes to Bar

1 Min: 30s Cal Row

Coaches Notes: An interlude between a few heavy days allows us a brief respite from the barbell and an excellent opportunity to spend some time working on kipping. The scoring today is total number of successful reps, including cardio equipment.

Score: Total Reps on Intensity

Scaling for Intensity

  • Chest to Bar Pull Up → Jumping Chest to Bar Pull Up → Ring Row

Toes to Bar → Knee to Elbow → Arch to Hollow with Leg Raise → V-Up → Sit Up → Anchored Sit Up → Banded Sit Up

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