WOD for November 29th

From the Blog

WOD for November 29th

SKILL
Kipping & butterfly pull ups
EMOM x 16
minute 1: 5 kipping swings
minute 2: 3 single reps Kip/butterfly kip pull up
minute 3: 3 single reps Kip push away/ butterfly
weight transition (shoulder/legs)
minute 4: 1-3 kipping/butterfly
pull ups
WOD:
AMRAP 7
3, 6, 9, 12…..
Alt. DB snatch Rx:50/35 S:35/20
C2B pull ups S: jumping C2B

Score is total reps

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