Strong Press, Stronger Pull

Avery

Butterfly Chesties
We have Chest To Bar Pull-Ups in our WOD today! If you have been trying to transition to butterfly chest to bar, then go into the WOD today with a goal of working them in. Try small sets of butterfly instead of kipping in the earlier rounds where you’re fresh. Counting your attempts while you’re learning is an option as well.
Your time may be slower today but when you’re learning and implementing a new skill it’s common to feel like you’re taking a step back. With enough practice you will get comfortable working in butterfly chest to bar and you’ll be faster than before and with less effort! It can be worth it to take a slower time in the WOD for now. For some tips on butterfly chest to bar check out our video below!

Warm Up
Death by Bar Facing Burpee on the :20

*Set the clock to turn over every 20 seconds. In the first 20 second window, perform 1 bar facing burpee. In the 2nd window, perform 2. Continue until you cannot perform the prescribed number of burpees in the window.

Strength
E2MOM for 14 Minutes
1 Strict Press
3 Push-presses
5 Push-Jerks

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (225,155)
Bar Facing Burpees
Chest to Bar Pull-ups

Level 2- (185,125)
Level 1- (135,95); 8,7,6..1

Extra Work
400M Air Runner
21 GHD Sit Ups
400M Air Runner
15 GHD Sit Ups
400M Air Runner
9 GHD Sit Ups
400M Air Runner

ADV-Med Ball GHD
*Scale with half way down