Wed 10.01

Skill
"Kipping" - Pull Ups & Dips

60 Sec on/ 60 Sec off

Pull Ups & Dips - Complete a set of each every work period then rest

*can work on bar or ring muscle ups, transition drills
-to scale, as per coaches advice


Strength
Deadlift
1-1-1-1-1 @90-95%

*keep in mind, we are doing the CF total in 3 weeks
*goal is not to PR, but to lift heavy and feel good, if you PR then Great!
*work on a skill during rest period

WOD
Helen

3 rnds for time                                 E/RX- 53/35lb
400m run                                         S- 35/25, ring rows, -can scale run to row
21 KB swings (american)
12 Pull Ups

*this will be the first Girl that goes up on the new board- top 4 guys and gals
*please use good judgement and complete movements to standard if trying to get on board