November 7 2015

Connectivity for the kip/pullup/butterfly:

Hollow hold on hands face down 2x:40

5 x arch-hollow-v up x2

3×5 bar taps then:

3×5 kipping pullups, butterflys Focus on recycle not ROM. use tor determine scale in wod.

A. 10 minutes to find your MAX squat clean thruster aka “cluster”

B. “Fran” CFHQ


thruster 45/30

pullup (scale jumping pullups)

10 min cap



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