Warm up: 2 x 200 m run, 20 forward/lateral
Skill Focus: Kipping swing
Warm up spending 5-7 min practicing the kipping swing
1 x max rep kipping pull ups
WOD:
5 x 50 yd flying start 45 s btwn
(slowly accelerate for 10 yds then sprint the given distance)
4 x 40 yd 30 s btwn
3 x 100 yd 60 s btwn
30. 20. 10
Box jumps 24”/20” (step down)
Hand release push ups
For time
Post # kipping pu's and time for score
Skill Focus: Kipping swing
Warm up spending 5-7 min practicing the kipping swing
1 x max rep kipping pull ups
WOD:
5 x 50 yd flying start 45 s btwn
(slowly accelerate for 10 yds then sprint the given distance)
4 x 40 yd 30 s btwn
3 x 100 yd 60 s btwn
30. 20. 10
Box jumps 24”/20” (step down)
Hand release push ups
For time
Post # kipping pu's and time for score
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