Monday, Pull-ups, KB Swings

I held off posting, expecting to have visitors do the WOD on Tuesday.  They weren't able to make it.  S'okay, Raymond, as long as the bridge works!

Warmup (10’)

Gymnastic warmup 1

Burgener WU

Strength (10’)

ME Shoulder Press [ wmv]

Skill (10’)

• Kipping Pullup

WOD

4 rounds

• 8 Pull-up
• 20 Kettlebell Swing [wmv][mov]

Time limit:  15 minutes

Stretching (5’)

Mobility Homework (10’)- 

Hand Stand Push Up or Jerk Overhead Mobility (Closed Chain)

Test/retest: overhead press 

1. wind up: grab upright over and behind.  Other hand hold elbow in, drop body down.
2. add band distraction.
3. add floss band.
4. band and floss.