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August 8, 2016

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest.

WOD

10 Rounds for reps
:30 seconds of double unders
:30 seconds of rest
:30 seconds of deadlifts 225/155 lb
:30 seconds of rest

Workout notes: This workout gives you the opportunity to work on the difficult double under! You will have 10 rounds to work for 30 seconds. If you are still learning the movement use this workout to commit to the movement and get some practice in.  This workout will be scored as you would score the workout “Fight Gone Bad” meaning you will count your total number of repetitions and come up with one total score. If you are good at double unders you could game the workout by going easy on the deadlifts but that is not the intent of this workout! Go hard at both stations!

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