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March 5, 2018

Skill

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups.

WOD

AMRAP in 12 Minutes *
Wall ball shots 20/14 lb

* 15 Double Unders EMOM

Workout notes

Today’s workout is a time priority workout with a buy in on every round.  Complete as many reps as possible of wall ball shots in 12 minutes but perform about 10-15 seconds of double unders EMOM.  Your score will be the total number of repetitions you complete of the wall ball shots. If you don’t have double unders yet, perform single unders but make one attempt at a double under every minute.

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