Friday's WOD

08/07/09
We will be spending some part of the class learning the Kipping Pull Up. For those who have a good kip practice your butterfly.


Kipping Pull Up:
-Use kinetic chain and drive from hips. Use hip snap, just like a kettle swings.
-At top of movement, forcefully push away from the bar, use momentum to reach reverse "C" again.
-Swing should be natural, like getting ready to transition through monkeys bars.
Faults:
-Not enough speed (or "lowering") on the way down.
-No hip snap


Today's WOD:
20 Jumping Lunges
10 Med Ball Cleans
7 Clapping Push Ups
15Min (As Many rounds as Possible.