WOD for 062118

Skill: Kipping Pull-ups

Strength: Single Leg

• 8-8-8 Back Racked Lunges

*8 Lunges per leg

• 10-10 Back Rack Box Step Ups

* 10 Reps per leg

**Rest between Sets

Conditioning 

For Time:

1 Round Kelly

2 Rounds Helen

1 Round Kelly

Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls

Helen: 400m Run, 21 KBS, 12 pull-ups

L1: 20/14, 24″/20″, Blue/Red (American), CTB

L2: 20/14, 24″/20″, Blue/Red (American), Regular Pull-ups

L3: 14/12, 24″/20″ (Step-ups), Red/Orange (Russian), Jumping or Banded Pull-ups

L4: 12/10, 20″/17″ (Step-ups), Orange/Yellow (Russian), Ring Rows