Van Leiden


Kipping Pull up or Butterfly Pull up Practice

Kipping Pull up:

- partner Hollow to Super man swing 3 x 3
- Banded Straight arm swings 3 x 3 _ focus on getting back behind the bar

-Start at top - Push away at top

Butterfly Pull up-

-ride bike back wards 25 on each leg

- start at top - then pull yourself through

- bar- shoulder circles w/ feet at butt into butterfly pull up

If you don't need any work on both: 3 x3 Strict T2B + 3 T2B + 3 Strict Pull up + 3 C2B Pull up

WOD: "Helen"


400m run

21 KB swing 55/35

12 Pull ups