Group: 3 in 3
Abmat Sit-ups (to deck squat)
Technique: The art of the Kipping Pull-up
WOD: 20’ AMRAP
50 DUs a/b) 150 Singles
20 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
50 Flutter Kicks (L+R=2)
Unbroken pull-ups* a/b) Banded
*Upon coming down from the bar for any reason, start at the top of the amrap (DUs) and complete all movements until you come back to the pull-up bar.
Accumulate pull-ups from each round completed.
Score = total pull-ups
MOB: Roll Quads and Lats