WOD: 6.17.14

“I get up every morning determined to both change the world and have one hell of a good time.  Sometimes this makes planning my day difficult.”

~E.B. White

Photo 6-6-14, 8 29 47 PM



Skill: Toes to Bar



Tabata Intervals of:

  • Toes to Bar

  • Russian Kettlebell Swings (53/35-pounds)

  • Pull-ups

  • Kettlebell Thrusters (35/26-pounds)

*Rest one-minute between exercises.



Strength: Dynamic Effort Lower Body: Box Squat 10 sets of 2@60% of 1RM (rest 30-45 seconds)



Tabata Intervals of:

  • American Kettlebell Swings (70/53-pounds)

  • Butterfly Pull-ups

  • Kettlebell Thrusters (53/35-pounds)

  • Toes to Bar

*Rest one-minute between exercises.


The ButterFly Pullup Instruction Crossfit Park City

Butterfly Pull Up Progression Pt.2


Butterfly Pull Up Progression Pt.3