June 3 2015

Happy Birthday Moka-Daisy!

Connectivity for kip/butterfly:
3×8 prone dowel raises
tabata arch to hollow then
10 x arch to hollow to v up.

then 5×3 kipping pullups/ butterfly (from kip with chest circles) TIGHT HOLLOW BODY Scale just the kip or 5×3 addtl 10 x arch to hollow to v up on ground

A1. D/l beg 3×5 int 5×3 

B.500 m row buy in
15 thrusters 45/30
15 pullups (scale according to connectivity results, can do 4 kip +1 pull-up x3+15 for ex)

500 m row cash out

12 min time cap



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