WoD for February 4th, 2015

Warm up: Agility Ladder

Technique: 15’ to discuss all things Kipping

WoD: 8 to 1 Downward Ladder by 1

8 “Gawliks” (1 T2B/1 Pull-up) a) High knees /Pull-ups b) Break up as necessary, High knee and banded pull-ups)
8 HRPU a)Wormy b) From knees
7 “Gawliks” (1 T2B/1 Pull-up) a) High knees /Pull-ups b) Break up as necessary, High knee and banded pull-ups)
7 HRPU a)Wormy b) From knees

Continue decrementing each movement by 1 until you do 1 of each. Call time.

MOB: Lax Shoulders and chest/shoulder insert
deeply / Roll lats

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