16 Sep 14 "the numbers keep going up..."

Skill/SWOD

Pullups

Strict, Kipping, Butter Fly

Work Athletes through progressions for their level

If they already have pullups have them work connecting sets. 

Goal is try to get people who are close kipping pullups

For people that don’t need help 5 sets of 5 strict or weighted pullups. If they are real easy have them use fat bars

WOD

EMOM 23

0- 2 Atlas to Shoulder 110/75

1 - 3 Keg to OH 90/55

2 - 4 DL @ BW

3 - 3 Atlas to Shoulder 110/75

4 - 4 Keg to OH

5 - 5 DL @ BW

6 - 4 Atlas to Shoulder 110/75

7 - 5 Keg to OH

8 - 6 DL @ BW

9 - 5 Atlas to Shoulder 110/75

10 -6  Keg to OH

11 - 7 DL @ BW

12 - 6 Atlas to Shoulder 110/75

13 - 7 Keg to OH

14 - 8 DL @ BW

15 - 7 Atlas to Shoulder 110/75

16 - 8 Keg to OH

17 - 9 DL @ BW

18 - 8 Atlas to Shoulder 110/75

19 - 9 Keg to OH

20 - 10 DL @ BW

21 - 9 Atlas to Shoulder 110/75

22 - 10 Keg to OH

23- 11 DL @ BW