Wednesday, October 05, 2011

Here is a fairly short video on how to start to progress into that nifty butterfly kip that you see some folks around the gym doing. It is a great way to get pull ups done in a much faster way.

Workout of the Day

Team WOD
Split up into teams of 3-4 and complete the following for time:
15-12-9 Reps for time of:
Row (Calories)
Burpees
Dumbell Push Press
Hang Power Cleans (135/ 95)

You may not move from your station until all team members have finished the required reps at the current station.

Comp Team Goodies
Toes To Bar
10× 7