11/29/17

 In WOD


Agate Pass CrossFit – CrossFit

Skill/Strength

Kipping PU and DU 10 min EMOM

Odd – kipping practice

Even – DU practice

Notes: If you cannot kip pull-ups, practice your standard kipping, adding in pulls. If you can kip pull-ups, practice butterfly kipping, or practice stringing your kipping pull-ups together until you can kip 10 consistently

If you cannot DU, practice using S-D-S. If you have your DU, practice stringing them together until you can do 30-45 unbroken or 45 seconds of attempts.

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Snatch Right (50/35)

DB Snatch Left (50/35)

Goblet Squats (50/35)

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