WEDNESDAY WOD 23-01-2019

Pull up improvement program. Choose Option A1 or A2
*Your density test must be a minimum of 40 reps to do A1. If not do A2 to get the required volume work to improve your pull-ups.

A1: Density Intervals C2B or Pull-ups
5 x 1:00 Rounds of; 5 reps every 15 seconds; 15s Rest
Example
0sec; 6 reps
15secs; 6 reps
30 secs; 6 reps
45 secs; 6 reps
60secs ; rest 0:15s
then at 1:45:00 start the sequence again.

*If you cant hold the rep range towards then end thats ok do your best. sets must be unbroken

A2: Option 2
12:00 EMOM (4 Rounds)
Density Progressions/Kipping Pull-up Progression
Min 1: 30s of kipping attempts, 3-4 reps, or 13 KB Swings @ challenging load
Min 2: 12 Kipping Beat Swings
Min 3: 16 Kipping Ring Rows
Min 4: Rest

B: 21-15-9-15-21
Single Arm KB Snatch 24/16kg
Burpee Box Jump 24/20″

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