Thursday November 15th 2012

Here is a great video demo on how to do a kipping pull-up. This video goes over the progressions and provides a simple breakdown of what to do, and what not to do.

Thursday November 15th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30, 6:30 pm

WOD

A. 3 sets for skill of:
12 Scapula pull up
rest 30 sec
12 Hollow body kips
rest 30 sec
12-15 Push-up (use paralettes, rings, finger tips, play with some plyo push-up or any other variation you can think of)
rest 1 min

B. 15 Minute AMRAP of:
21 Pull ups
400 Meter run

Barbell Club
Come out to Crossfit 714 this weekend and support Ruination Barbell Club athletes as they compete in the “Legendary Competitor” OLY meet. There is still time to register for this event so come PR and slam bars with the RCF Barbell club!

Workout of the day
Push Press – 5 sets of 3 reps @ 60-75% of 1 RM jerk
Snatch Balance – 4 sets of 2 reps @ 75% of 1RM snatch (Base increasing load on how the exercise feels)
Good Morning – 4 sets of 5 reps (Stay back)

5 sets (move quickly between the two exercises)
8 Pendlay rows
8 DB press (each arm, alternating arms)