Posted on

December 18, 2013

Skill

EMOM for 12 Minutes
Odd Sustainable set of Kipping Pull-Ups
Even Sustainable set of Handstand Push-Ups 

Work on a repeatable number of each and try to perfect your technique.  Pull-ups can can kipping, butterfly or strict if you are still building strength.    The same goes for Handstand Push-Ups, do quality sets with a kip or do them  strict from a box  or against the wall to build strength. 

WOD

21 Lateral Burpee Bar Hops
21 Power Cleans 135/95lbs
400M Run
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
9 Lateral Burpee Bar Hops
9 Power Cleans

Off Ramp WOD

15 Lateral Burpee Bar Hops
15 Power Cleans 
400M Run
10 Lateral Burpee Bar Hops
10 Power Cleans
400M Run
5 Lateral Burpee Bar Hops
5 Power Cleans