I love looking at throwback photos and then seeing how far athletes have come. Magda has become a beast in the gym and I forgot where she started and all the changes she has made. It has been awesome to see Magda become the woman and athlete she is. Congratulations Magda on all of the hard work you put in day after day after day...
#hardworkpaysoff
Skill Work:
Pull Ups
Depending on what level you're at with your pull ups try to either refine technique or if you're ready for the next level then take your first step for the next progression.
Kipping Pull Up, Kipping Chest To Bar (C2B), Butterfly Pull Up, Butterfly C2B
Spend 10 minutes post warm up to fork on a progression for one of the above movements. Remember we are looking for progress not perfection. That comes later...
CrossFit & Fitness
A.
5 Min Ladder starting at 1rep
Strict Pull Up
Strict Ring Dip
B.
E90 for 6 Rounds
10 Wall Balls
8 OHS 30/50# Overhead swings for athletes competing/Russian swings for those with shoulder restrictions and mobility issues
6 Burpees
4 T2B
2 Pistols
C.
500m Row for time
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