Old School Meets New School

Alison shows us the old school classic kip, while Skip smoothly demonstrates the new school butterfly.

Steady as she goes Flo!

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Workout:

20 minutes:  1 Power Snatch + 1 Hang Power Snatch + 5 Overhead Squats

12 minute Ladder:
Dumbbell Thruster: 3-6-9-12-15-18-21
Pull Up: 3-6-9-12-15-18-21
Shuttle Run (10 meters = 1 rep) 6-6-6-6-6-6-6
* Cap at round of 21 or 12 minutes, whatever comes first.