12.31.2015

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
Partner WOD:

2016 new years WOD
Amrap in 20 mins

16 Rope Climbs
16 Push Jerks 135/95
16 Muscle ups (x2 Burpee pull-up)
16 Power Cleans 135/95
16 Deficit HSPU
16 Front Squats 135/95