SKILL
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression:
Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
WORKOUT
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Goal – Today is all about gymnastics. The Skill section is an opportunity to work on foundations of the Kipping Pull-Up that will translate to higher efficiency movement. The Workout is an opportunity to showcase those skills and put them to the test.