Schedule for today:
5:30am WOD
6pm WOD
7pm WOD
7:30pm Onramp, Team Derecho


A. Take 20 minutes-
Shoulder Press: Find your 1 rep max for the day.
-After establishing your 1RM take 80% of that and perform the following;
*Compare results to 4.15.13

B. Take 10 minutes-
Kipping Pullup Mini Workshop-

Beginner and Intermediate athletes will be working with a coach to perfect, fix, and identify faults in your current technique.

Kipping pullups take time to master. Don’t expect to walk away from this session with your technique perfected. The kipping skill is always a work in progress. Our goal is for you to walk away from this with 1 or 2 fixes that might assist in putting together the movement in your own personal kipping skill sessions. Good Luck and have fun, if you’re practicing regularly, they will come in no time!

Advanced: Start working on the Butterfly technique. It is the fastest and most efficient way to string together high volume sets.

C. For time:
30 Clean and Jerks 135/95lbs
-Any type of clean is permitted as well as anytime of jerk.
*Compare scores to 8.22.11
**8 minute time cap