Monday October 31, 2016
Mobility/Activation: 2 rounds of
a. 10s hollow body hang on pull up bar
b. 10 controlled kips
Skill: Kipping Pull Ups
Spend 10:00 working on increasing efficiency with the kipping pull up. If you can do 6+ unbroken kipping pull ups do 3 max sets with as much rest as needed to repeat.
Conditioning: Halloween Team WOD
This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpee’s and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their run.
The team should aim to complete as many rounds and as many reps in 16 minutes of the following:
Alternating burpees then 5 med ball squats
The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.