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

21-15-9

thruster 45/30

pullup (scale jumping pullups)

10 min cap

Fran-the-nanny-30205047-1024-768


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