Skill Day- Pull Ups
F- 3-4 sets
10 reverse DB flies
10 beat swings
4-8 strict pull ups
WOD
3 rounds...
10 thrusters
10 toes-to-bar
Rest 2:00min
3 rounds...
10 thrusters
20 KB swings
F- 95/65, 50/35
Skill Day- Pull Ups
F- 3-4 sets
10 reverse DB flies
10 beat swings
4-8 strict pull ups
WOD
3 rounds...
10 thrusters
10 toes-to-bar
Rest 2:00min
3 rounds...
10 thrusters
20 KB swings
F- 95/65, 50/35