WARM UP
dynamics exercises, bodyweight movements and fun!
SKILL / STRENGHT / WL
PULLUPS
Beginners – Kipping
Advanced – Butterfly
WOD
FOR AS LONG AS POSSIBLE
0-3’
2 ROUNDS 10 OHS / 10 C2B
3-6’
2 ROUNDS 12 OHS / 12 C2B
6-9’
2 ROUNDS 14 OHS / 14 C2B ecc..