SKILLS AND BENCHMARKS (JULY 20TH, 2024)

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Warm-up: Group Dynamic

  • Banded Lat/Samson Stretch – 1 Minute per side
  • Scap Pull Ups – 10 Reps 
  • Kip Swings – 10 Reps 
  • PVC Hollow Hold and Supermans 

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Skill Work: Pull Ups (Kipping and/or butterfly)

20 – 25 Minutes of:

  • Kip Swing Drills 
  • Butterfly Drills 
  • General pull up form work 

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Skill EMOM/Wod Prep: EMOM x 10 Minutes 

  • Odd Minutes: 5 Pull ups 
  • Even Minutes: 3 Thrusters (ascending weights) 

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Benchmark WOD: “FRAN” 

21 – 15 – 9 

  • Thrusters (95/65) 
  • Pull Ups 

*Barbell should be done in 3-5 sets so scale weight accordingly