Alternate the following exercises in a ladder format.
15, 12, 9, 6, 3 of Pull-ups
3, 6, 9, 12, 15 of Power Cleans (115#/85#)
* For extra credit do chest to bar pull-ups and 155# power cleans.
Derek is a close friend of ours and fellow CrossFitter that is visiting us from the east coast for the weekend. He wanted to get some work in on cleans and kipping pull-ups so after some instruction we all threw down this WOD together.
We just introduced the double under in yesterday’s WOD. For those that this is new territory, it’s a skill that takes practice and patience. Here are some good techniques to help you learn in this video on Double Unders from Again Faster.
Good luck to Travis who is running in the Mt. Hood 10k Scramble Race tomorrow! Don’t get stuck on the mountain!