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July 26, 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

3 Rounds with 1 Minute on each station

Wall Ball Shots 20/14 10/9′
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two Arm Dumbbell Push Press 45/30 lb
Row (Calories)
Rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad” count your total number of repetitions scored in each round and come up with one large number of all of your reps completed.  It is usually possible to game this type of workout by going easy at one station and then accumulating more reps at another but that is not the intent of this format! The row comes right before your rest so do your best not to pace it. Go hard at each station!

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