Wednesday Workout 11.5.14//

BWC-Jumping & Landing//

A. Kipping Pull-ups> you can use the band//accumulate at least 20(4x5)//some of you need to say goodbye to the band...we'll let you know who you are!

B. Seated-start box jumps to step off and land> we'll be talking about the best movement patterns to do it safely. 20 (4x5)

MetCon//

Kind of like 'Helen'//the run is shorter

4 rounds for time 

Run Half Lap (out the front door, back in the alley)

21 KBS

12 Pull-ups (you can scale the reps to 9 or 6)