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March 28, 2016

Skill

EMOM for 10 Minutes
[odd] Straight set of Kipping Pull-ups
[even] :30 Seconds of 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 reps

2 Minute of Wall Ball Shots 20/14 lb 10/9′ lb
1 Minute of Power Cleans 135/95 lb
1 Minute of rest

Workout notes: This workout will be scored as you would “Fight Gone Bad”. Count your total number of reps of the Wall Ball Shots and Power Cleans and come up with one cumulative score. With two total minutes on the wall ball shot you will obviously be able to score most of your reps there so keep the intensity up but leave something in the tank to knock out some cleans.

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