Dynamic Warm-Up – Mobility Prepare  for..

Test: 1:00 Max Double Unders
Accumulative score. Mark max unbroken reps in notes.

A: Skill- Butterfly Pull-up
1- Butterfly Pullup- https://www.youtube.com/watch?v=zcW65e_AUl4 
2- Review Kipping Pullup with athletes that aren’t ready for Butterfly
Why Butterfly vs Kipping? Compare Butterfly to barbell cycling, it’s much faster, higher repping but more taxing. Kipping is more like cleaning a barbell, dropping and picking it back up. It’s slower but let’s you rest and reset.

B:WOD “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score= Total number of pull-ups

Post number of pull-ups completed for each round to notes.

Scaling options:
500m Row or .08 miles AAB
8x eccentric 3:1 drop pull ups

Team Cool down + 70-100 Rocky sit-ups ( double twist at top), every 20 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished with Yo Adrian situps 5-7 minutes

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