Happy July to all KINGs and Queens of KING CF

07/01/09
PRACTICE / WARM UP
- If you don't have your kipping pull up, practice. Ask a trainer for training tips. Ask an athlete that has it down to help you.

- If you have your kips down, help others. If you have the kip, practice the butterfly pulls.

- If you have butterfly, help athletes with kips to do butterfly. If you've mastered the butterfly, practice L-pulls.

- EVERYBODY should practice "strict" pull ups.

Spend a solid 15-20 minutes on this exercise/practice/warm-up. Then we'll do a group stretch.

WOD
5x for time
300m Run
10 Thrusters (95/65) further scale the load as needed
15 SDHP (95/65)further scale the load as needed
20 KB Swings

CORE
Tabata V-ups