Sand the Deck

tiger gisele

 

SKILL

Pull-ups

Progression #1: 4xME Strict Pull-ups (minimum 10 in a row)
Progression #2: Kip Pull-ups practice
Progression #3: Butterfly Pull-ups practice

Pick your progression in order. DO NOT do #2 if you can not do #1, etc.

WOD

“Sand the Deck” (18min T.L.)

1 Mile Run
100 Air Squats
75 Abmat Sit-Ups
50 Kettlebell Swings; 24/16kg
25 Box Jump Overs; 24/20″