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11.21.14

20
Nov

11.21.14

Warm-up

5 R.N.F.T

5 Lat Pull-ups

10 Kip Swings

5 HSPU/Pike

10 Burpees

Mobility

Shoulder/OH Position/LAT

Strength/Skill

10 minute EMOM Pull-up progression

*In the first minute do as many strict pull ups as possible, if you cannot do strict pull ups then do kipping.   Then in each following minute do half as many reps as you did the first minute. After the first minute you may use as many sets as needed during the minute to complete the reps. The first minute must be unbroken.  If you are wanting to work on you butterfly pull up this would be the time to do so!

METCON

12 Minute AMRAP

15-12-9

HSPU

Toes 2 Bar

Burpee Box Jumps (24, 20″)

*Workout starts with 15-12-9, remaining time is used for max reps burpee box jumps.

Post Two Scores

(1) Time for the 15-12-9

(2) Total number of Burpee Box Jumps

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