THURSDAY WOD

SKILL

Metcon (No Measure)

15 min Kipping Pullup Skill Work

– Alligator Rolls

– Bar Kips

– Kips with knees up

– Hips over fence drill

– Kipping Pullup (ONLY IF ABLE TO DO > 3 STRICT PULLUPS)

– Cycling Kipping Pullups

– If you cannot do 3 SPU, continue to work on first 4 drills

STRENGTH

A1: Pronated Grip Chin Over Bar Hold (3×30-60s)

If you cannot hold for more than 10 sec, hold the top of a ring row.

A2: Pronated Grip Hollow Hang (3×30-60s)

A3: Strict Pull-ups (3×5 (add weight if easy))

If you cannot do strict pullups:

Strict Pullup eccentrics w/ a 3-5 sec lower

METCON

AMRAP 5

10 Ring Rows

2 Wall Walks