Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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Open WOD 15.3
AMRAP 14:
7 Muscle Ups, Fx: C2B Pull uPs
50 Wall Ball Shots 20/14, 10’/9′
100 Double Unders, Fx: 200 singles

EMOM 10:
3 Strict Press (A)