Alison shows us the old school classic kip, while Skip smoothly demonstrates the new school butterfly.
Steady as she goes Flo!
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.