May 16

Workout of days past

Skill

Gymnastics

10 Kipping drill w/a towel b/w feet 5 Kipping pull-ups w/a towel b/w feet 20 sec PVC Front Lever Pull Down Holds

Rest 90 sec Kipping drill w/a towel b/w feet: https://youtu.be/NJo8RMWYCBc Kipping pull-ups w/a towel b/w feet: https://youtu.be/F7cioSk7La4 PVC Front Lever Pull Down Holds: https://youtu.be/F_Tr45dImsA Don’t lose the towel! Can use t-shirt as well Focus on squeezing legs/feet together and creating arch and hollow positions Kipping drill to be done on pull up bar or rings

WOD #2

Cash Out

Pick 1-3 member fitness challenges

WOD

Every 4 mins x 4 Rounds

60 Double Unders 5 Bar Muscle Ups 200m Run 10 T2B

Sub 5 Strict C2B Pull Ups for 5 BMU