Station Training means 9:00 of work and 4:00 to transition. Keep in mind the 4:00 switches need to be quick and efficient. No time for laying around recovering from the WOD. We will score the AMRAPS separately.
All stations will have the same warm-up except the last two movements. The final two movements of the warm-up are station specific so don't forget to add those in!https://youtu.be/tuktOyhOaOo
- No score for this station - technique focus only.
- Do not cheat your strict pull-ups. No kipping, no pumping, no leg kicks. If you need to do some unassisted and some assisted, that's ok! If bands don't work for you, use one leg on a box.
- Single Leg Toe Raises are a GREAT drill to learn to kip your toes to bar and build strength. Focus on hitting the target and whipping back with tension. If toe raises are too much, do Knees above hips!