Beginning of class will be skill work for the kipping pull-ups and butterfly pull-up. A lot of us can work on being more efficient, so we will do some drills for these movements. For those who don’t have the connective tissue strength to be doing these movements, we will focus on progressions to get stronger in the pull-up.
The metcon consists of 4 Tabatas. You will do 8 intervals of 20 seconds work, 10 seconds rest and try to do as many reps at each station. Today we are going to do traditional Tabata scoring which is the LOWEST round that you score. For instance, if you get 20 wall balls in the first round at that station, but you get 7 by the last round, your score is 7. We will score each movement separately.

Skill

Pull-up work / Kipping / Butterfly

Conditioning

Tabata:
Row, cals
Wall balls, 20/14#
Deadlifts, 225/155#
KB swings, 70/53#