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August 29, 2017

Skill

EMOM for 10 Minutes

[odd] straight set of kipping swings on rings or bar
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on kipping swings and double unders.  Keep in mind we have a high volume of reps on the bar during the workout so go easy on your hands.  For beginners 3-5 reps working on tight and perfect hollow-to-arch reps would be a good place to start. Work on increasing your momentum with each rep so you can easily transfer that skill to toe-to-bar or pull-ups.  If you have been working on muscle ups give the rings a try for your kipping swings!

WOD

with a clock set for 12 minutes

as many reps as possible of

1 minute of toe-to-bar
1 minute of two arm dumbbell power clean 50/35 lb
2 minutes of toe-to-bar
2 minutes of two arm dumbbell power clean
3 minutes of toe-to-bar
3 minutes of two arm dumbbell power clean

Workout Notes:  Today we have a time priority couplet with a classic CrossFit bodyweight movement and the uncommon two arm dumbbell clean .  Your score will be your total number of reps accumulated across all 12 minutes.  If we have a large class and you are experienced with toe to bar and want to increase the difficulty of the movement you can start with cleans to test and build your toe to bar capacity under fatigue.  If you are new to toe-to-bar start with that movement so you can get the first two toe to bar intervals in with only a minute of work on the dumbbells.

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