2 Rounds C9C Warm-up
Pull-up progressions and skill work. Find your scaled version here!
1-Superman–>Banana (hold for several seconds then switch position… try not to rest)
2-dead hang->kip–>dead hang–>kip (if you can stop the kip in a dead hang, you’re on your way to an efficient kip)
3-10 Kipping pull-ups/pull-up attempts
4-10 Butterfly pull-ups/pull-up attempts
Write down time. At 9 Mins complete another round. Score sum of both times.
Stimulus: 3-6 Mins for each round. Short, full tilt intensity. should break no more than 1-2 times per movement. Cut reps if needed.
Option 1- 25 Pull-ups
Option 2- 30 Jumping pull-ups, 30
“How George Washington rows across the Delaware”
750m Partner “curl” row
*break up distance any way you’d like
*feet must be on ground
*must CURL the rower
*talk trash on other teams
*yell patriotic stuff
*fastest time is the most American team