Work on your butterfly kip!
Then: "Scrapyard":
1 Tire Flip – 10 Jumps Onto The Tire
10 Rounds for time.
- or -
AMRAP in 12:00:
5 Push Press (65% bodyweight)
10 Pushups
15 Box Jumps
Happy birthday, PJ!
Last week, one WOD featured 100 pullups for time. Clint was under 5:30, Mike was 7:05, and I was 7:30. Not great on my part, but I shrugged it off until I saw Ray's time: 3:31. Take away the "Ray's an animal!" factor, and it's still really impressive. The difference: the butterfly kip. Ray's been teaching his students butterfly kipping, and it's paying off: look at the CASS blog and you'll see an excellent result for the 100 pullups. Ray's also claiming that women can get pullups earlier with the butterfly than a conventional kip.