12.3.2015

Skill
8EMOM
Level 1
1. 2 strict banded Pullups
2. 7 Kipping swings
Level 2
1. 3- 5 strict banded
2. 7 Kipping Pullups (focus on hip extension) 
Level 3
1. 3-5 strict
2. 7 small circle butterfly progressions
Level 4
1. 5 strict Pullups
2. 7 butterfly's

MetCon
For time:
800m Row
10 Rope Climbs
50 KBS 53/35
50 Lunges
800m Row