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April 12, 2016

Skill

EMOM for 10 Minutes
[odd] :30 seconds Kipping Pull Ups
[even] :30 seconds Double Unders

Spend 10 minutes working on two difficult skills. For this skill work you will be working on on maintaining a set pull-ups for 5 rounds(:30 seconds max).  You will be alternating with double unders every minute so you may be able to perform a set size larger than what you would use if you were attempting this movement on the minute for several rounds.   If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down. The double under is a difficult movement to master so use this opportunity to commit to attempting as many double unders as possible in about 30 seconds.

WOD

3 Rounds for time
400M Run
50 Sit-Ups

Workout notes: Today’s workout is a simple couplet with two movements you should be very familiar with.  The run and large set of sit-ups primarily use a different motor recruitment chain so you can plan on getting a little bit of recovery from each movement as you perform the other.  Use this opportunity to push the pace on both movements!

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