WOD:
A. Front Squat (pause for 3 seconds):
5 rounds x 3 reps
beginning around 55-65% of 1 rm and increasing by feel each round.
(goal is to hit 5# heavier than 2 weeks ago for each working set)
(rest 2-3 min between each work set)
B. Kipping pullup skill: 1 & 2.
https://gymnasticswod.com/content/kipping-pull-progression
https://gymnasticswod.com/content/blocking-movement-quality-pull-ups
C. Tabata Pull-ups.
20 on x 10 off x 8 rounds.
Record highest and lowest score.
