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July 18, 2016

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest To Bar Pull-Ups

During your warm up practice ten minutes of kipping pull-ups.  We are looking for sustainable sets at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.

WOD

AMRAP in 10 Minutes
10 Weighted Step Ups 24/16 kg 24/20″
10 Kettlebell Hang Snatch 24/16 kg

Workout notes: Today you will need a kettlebell and a box.  With weighted step ups use your best effort to keep your torso upright and climb the box using as much of your legs as possible.  Review the kettlebell snatch and practice “unwinding” through the range of motion rather than flipping the kettlebell straight over your wrist.

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