2014-11-22 Saturday

2014-11-22 Saturday
November 22, 2014 KCF_Admin

A) Group Stretch

B) Junk Yard Dog

C) 12 Minutes of Pull Up Practice (work with a partner)
– Practice kipping swing (heel – toe)
– Practice Butterfly
– Strict Pull Ups
– Weighted Pull Ups

D) Front Squat
5-5-5-5

E) For Time
3 Rounds
20 Dips
14 OH Weighted Backward Lunges (Rx45/25)
7 Burpees on the weight plate
100′ Farmer Carry

 

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