>>> You can still jump into our Nutrition Coaching Online, but it will be closed after today.

::Strength | Skill::
Pull-ups
– Coaching technique and mechanics
– Variations, Strict > Kipping > Butterfly
– Newbies/Novices practice techniques
Advanced, work up to heavy single – no kip pronated grip (who else can do at least 70lbs?)

::WOD::
Five rounds for time of:
20 One arm kettlebell swings, 53#/35# (10 each arm)
20 Push-ups [standards video]*
20 Abmat sit-ups (butterfly)
20 Jumping air squats
Notes: *This WOD is not an automatic RX. Push-up standards. Chest touches ground (guys AND gals), full extension at elbows, and body maintains a planked position (no movement in spine and straight line from shoulders, hips, knees, and ankles.
There will be cutoff time…

Daily Whiteboard

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