Active Stretch
Warm Up
10 Handstand Pushups
15 Wallball Shots- 20lb
25 Double Unders
WOD - "Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
How to do a “Kipping Pull-up”
Mount the pull-up bar with both hands a little wider than shoulder-width apart. Swing forward pushing both chin and shoulders out and forward. This motion creates the force necessary to lean back, squeezing the shoulders together and pulling chin back in at the same time. This pulls the body backward; pull on the bar forcefully with both arms to raise the body up and the head just over the height of the bar. (The legs are loose but may lift up at the knee) Lean back pushing away from the bar and allow the arms to straighten back out and the body to return to its position before repeating. Use the hips to push the loose legs back and forth in sync with the arm pull ups to act as a counterweight to the movement making you swing from position to position.
