12 June 2015

Warm up:
Athlete's choice

Phase 1:  None
Phase 2:  As many strict pull ups as possible in 5 mins
Phase 3:  5 MIN AMRAP of kipping/butterfly pull ups
Phase 4:  None
Phase 5:  None

Skill work:  somersaults

WOD:
20-16-12-8-4
Alternating Pistols
Box Jumps (20/24)

Rx2:  Pistols off box/box jumps same height

MOD:  Any other pistol modification including bands/counterweights/etc
Lower box

Cool down:
Phase 1, 4, 5:  None
Phase 2:  4 x 1 pull up with 5-7 second negative on way down
Phase 3:  butterfly practice