Skill
Kipping Pull-ups
Practice
Option 1
5×5 Strict pull-ups @3103
Option 2
5 sets: 2 Strict weighted pull-ups, 3 Strict pull-ups, 5 Kipping pull-ups
Option 3
EMOM x10
Even: 12 Butterfly pull-ups
Odd: 12 Kipping Dips
WOD
5 Rounds for time:
12 Box jump overs
9 Front squats
6 Push-ups
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
