CFDC
Skill work:
Wallball shots
Burpee box jumps (12 inch)
Ring pull-ups
Muscle-ups
Notes: Worked with Bobby on some of the skilled movements that will appear in the events at SuperFit. Burpee box jumps definitely require a certain rhythm. It's difficult to remember to jump far enough away from the box at the top. Ring pull-ups are more difficult that I remembered. They're easier with a little kip, but it was difficult to maintain any sort of rhythm. My muscle-ups felt good last night. I need to remember the aggressive turn-over at the top. If so, I should be able to score a few of them at SuperFit.
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