Skill Work: Pull ups. 10/10/10/8/10/5.....a bit later 7 more. Trying to get them done with less swing on the kip. Was getting them in under 2 seconds per reps. Per Aileener Neener...not getting the frog kip. Need coaching in that.
Some of the times were: 10 in 12 second, 8 in 10 seconds...10 in 18 seconds...got slower as I went along. Just timed the sets.
CrossPit workout
How many rounds in 10 minutes
100m sprint
10 push ups
10 box jumps
6 rounds
then 5 minutes of competitive grappling.
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