• “Nicole”
    March 19, 2012 by

    Skill Work: Pull ups – Kipping, Strict, Butterfly, Weighted

    Metcon – “Nicole”
    In 20 Minutes complete as many reps as possible of:
    400m Run
    Max Reps Pull ups

    Score is Pull ups

    Accessory:
    Plank Holds

    Advanced Class
    Weightlifting:
    Pressing Snatch Balance 2×3 (use as warm up)
    Snatch Balance 2×3 @80%, 2×2 @ 90%

    Metcon:
    8 Power Snatch (135/95)
    9 Chest to Bar Pull ups
    6 Power Snatch
    15 Chest to Bar
    4 Power Snatch
    21 Chest to Bar

    Accessory:
    3×10 Heavy Hyper
    3×10 Wipers

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