Tuesday - WOD 109 - regional event 6

I know that some of these WODs look intimidating, but you have to move out of your comfort zone in order to see if you are improving and to get better.

Remember, we can scale anything, but you have to try first.

Skill:
15 minutes to work on Pull up skill
Beg - work on Kipping swing and pull
Int - Work on Kipping pull to chin over bar
Advanced - Work on chest to bar pulls and or butterfly chest to bar

Metcon
2015 Regional Event 6
5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

Intermediate 

5 rounds for time

Row 20 calories

16 kipping pullups 

9 kipping Handstand pushups

Beginners 

4 rounds for time

row 15 calories

10 jumping pullups/ 10 banded pullups

9 box handstand pushups

Overtime:
banded lat stretch
Banded shoulder stretch