EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups
[Even] 15 Second Seated Leg Raise
The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement. If you do have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down. The seated leg raise amounts to a scaled version of an L-sit. While sitting on the ground reach forward and place your hands on the ground at about knee level. From there raise your feet in the air compressing the hip flexors.
3 Rounds for time
30 Wall Ball Shots 20/14 lb 10/9′
15 Sumo Deadlift High Pull 115/75 lbs
Workout notes: Today’s task oriented metcon features the sumo-deadlift high pull. The purpose of the SDLP is to practice maximizing your hip drive propelling the bar upward. Choosing a weight may impose a challenge as you don’t want to go so light that you can just perform a strict upright row with all 15 reps but you do not want to go so heavy that you are performing single repetitions.