CF479 - Thursday 11/13 (Bring A Friend Day!) Gymnasty: 20 min of - TopicsExpress

CF479 - Thursday 11/13 (Bring A Friend Day!) Gymnasty: 20 min of skill work with: Kipping & Butterfly Pull-up Efficiency (Progressions from Coach Carl Paoli w/Gymnastics WOD) Metcon: Partner WOD 20 min AMRAP of: 7 Back Squats (225/135) 9 Box Jumps (30/24) 11 Ring Dips youtube/watch?v=HplwZV7IBm8 This is the basis of the first progression of many progressions we will hit tomorrow with these kipping/butterfly pull ups. Lets get in there and put some work in so we can get these pull ups down. -ML

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