To the Jews who had believed him, Jesus said, “If you hold to my teaching, you are really my disciples. Then you will know the truth, and the truth will set you free.” – John 8:31-32

Jan 16th WOD
5 Rounds for time:
50 Double unders
200-meter run

Rope Climb Work
10:00 to practice challenging rope climb variations:
Option 1 Legless rope climbs Seated rope climbs from seated start
Option 2 Rope climb pull drill Rope climbs- max speed Toes to rope + rope climb drill
Option 3 Lying pull to stand Rope climb- seated on box Rope climb attempts

Open Prep Sunday – Chest to bar pullups and kipping pullups

Progression 1: 3x10s Hollow Hold + 10s (flip into) Arch Hold
progression 2: 3x 5 Scap Pullups (active shoulders)
Progression 3: 3x 10 Beat Swings (concentrate on squeezing your thighs, legs straight, Shoulder driven)
Progression 4: 5×1  2 into 1 Drill (2 beat swings + 1 Kip swing)
Progression 5: 5×1 2 into 1 Drill (2 kip swings + 1 Pullup) *can be done with a band
Progression 6: 3×1 Chin over the bar Pushing away from the top position to swing into another kip

WOD:
Every 3 mins for 21mins
10 Burpee Box Jump overs 24/20
5 Pullups/Chest 2 bars