Puppy dog tails and rainbows

Puppy dog tails and rainbows


*CFOKC Kids at 4:30pm*

*Olympic Lifting Class at 5:30pm*


Pull-up/Dip (Weight) - No Kip

B: 3x8 (RR or Band)

I: 3x6 (Elv RR, Band, or BW)

A: 5x2 (BW+)


3 rounds for max reps at each station:

From min 0-1, double-unders

From min 1-2, DB push jerks

From min 2-3, pullups

From min 3-4, DB hang squat cleans

Rest 3 minutes between rounds. Score is total reps.


down dog, Dolf

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