Thursday – 9/12/2019

The Workout for Wednesday is:

WARM-UP
Coach’s Choice

GYMNASTIC TECHNIQUE DAY
We will spend quite a bit of time working on body positioning to help become more efficient with our kipping and body control. Today’s focus is the kip and how it applies to Toes-to-Bar & Pull-Ups.

SKILL METCON
EMOM x 12
Station 1: Machine of Choice @ moderate pace
Station 2: “x” Toes-to-Bar + “x” Pull-Ups
*Select of number of T2B and Pull-Ups that allow you to perform the complex unbroken. The focus is kipping efficiency and control. 
*Advance level athletes: Play around with linking T2B + C2B + BMU OR Butterflying 5 Pull-Ups + 3 C2B + 1 BMU

EXTRA CREDIT
[Recovery]
Spend 15-20 minutes on a machine of your choice.
At no point should you feel taxed. You should be able to hold a conversation the entire time. Grab some headphones and listen to some peaceful music, book, or podcast. Enjoy.