Skills and Benchmarks Class (2/15/2025) Pull Ups/Muscle Ups + “Helen”

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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 

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Skill Work: Pull Ups / Muscle Ups

20 – 25 Minutes of:

  • Kip Swing Drills 
  • General pull up form work 
  • Muscle Up Drills

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WOD Prep: 3 Rounds (10 Min Cap)

  • 200 Meter Runner
  • 5 KB Swings
  • 5 Kip Swings

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Benchmark WOD: “Helen” 

3 Rounds For Time

  • 400 Meter Runner
  • 21 KB Swings (24K/16K)
  • 12 Pull Ups