11/04/11 - Pull Ups, Swings, and Bears, Oh My!

November 3, 2011
|In WOD
|By kingwilly

Today’s Recipe – Butternut Squash Apple Soup – Elana’s Pantry

Today’s Link – The Fat Loss Hierarchy – T-Nation

Ron working on his hollow hold
Excuse me, pardon me. Just lunging here.

Schedule –

  • Mobility Warm Up
  • Skill Work – Pull Up – Work on weighted Pull Ups, Strict Pull Ups, and Kipping Pull ups
  • WOD – Every minute on the minute for 10 minutes complete the following
    • 10 Kettlebell Swings (53/35)
    • 20 m Bear Crawl
  • Finisher – 4 min plank (2 front / 2 each side)
  • Stretch
Bear Crawl Kettlebell Swing Pull Up Recipe
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