Tuesday October 23

Skill:

20 Deadhang Pull Ups

Ok so here is the thing for pull ups. We are having a slew of injuries rise to the surface and I believe the culprit has been identified as starting Kipling pull ups before the shoulders are strong enough and flexible enough. Lipping pull ups are truely the next step beyond dead hang pull ups. Even though to some of you it may feel like a step down everyone is required to take the Pull Up Test before they are allowed to even attempt Kipling or swinging pull ups even with a band.

Pull Up Test = must be able to perform 5 dead hang pull ups in a row before attempting the kip

If you can't do one dead hang pull up go to the bands (dead hang)

We will enforce this to ensure no one else injures their shoulder and rotator cuff and once this strength and stability is reached, kipping pull ups are no problem no matter what.

WOD:

Tabata Stuff

Wall Balls
Dead lifts (245/165)
Burpees
Sit Ups


Enjoy