SATURDAY WOD

SKILL

Spend 15-20 min working on Kipping & Butterfly CTB/Pullup technique

Kipping: https://www.youtube.com/watch?v=4ZJMblG5apg&t=384s

Butterfly: https://www.youtube.com/watch?v=_xPdODQhy1A

METCON

Cross Training Games Open 18.5  (Ages 16-54)  11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Beginner

AMRAP 7

2-4-6-8-10-etc.

Thrusters 65/45#

Ring Rows/Jumping Pullups