Karaoke (Down and Back)
Fitness Level Substitution: Knee Push-ups
10 Air Squats
Skills / Strength
Spend some time working on your butterfly kip. The best way to learn is to act like the bar is lower than it is. This will allow you to get in more practice reps as you improve your kip instead of using all your energy to pull yourself all the way up to the bar. As your kip improves, increase how high you pull till your chin is over the bar or your chest is touching the bar.
7 Rounds for Time
7 Push Jerks (Men: 135lb / Women: 95lb / Beginner: 35lb)
Perform 7 rounds of 7 push jerks and then 7 pull-ups as fast as you can. With the number of rounds being 7, be sure to something (we use poker chips in the gym), to help you keep track of rounds. Inevitably, people lose count during round 3 or 4 if they don’t have something to help them keep track. Post your time to comments.
7 Push Jerks (Just the bar)
WOD at Home ©2012