June 17 2015

Connectivity for the kip/butterfly:

3×8 prone dowel raises
then
2×0:40 On/0:40 Off Hollow Hold on Hands
then 3×5 kipping pull-up or butterfly

A. D/l beg 3×5 int 5×5 to a 5 rm

B.14 min cap
10 banded good mornings
100 m sprint
30 sec rest
x 10 rounds for time

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