Dynamic :

A) Pass thrus x 1 minute
B) Rowing x 1 minute
C) Run 200 Meters

Mobility :

A) Shoulder Smash
B) Hollow hold + Superman body position work.

Metcon (No Measure)Kipping Technique work :

A) Kipping is simply the alternating of two body positions while hanging on the bar. Superman and Hollow hold.
B) Let the hips, not your feet transfer you from position to position.
C) Posterior shoulder is engaged when kipping.
D) Try not to get too far in to one plain. This gets our kip out of strength.
E) Baseline of strength for kipping pullups.
F) Progressions to get kipping pullups.
G) Stringing reps together.

Metcon (Time)Partner WOD

25 Minute Time Cap
For time:
40-calorie row
40 box jump overs, 24 / 18 in.
40 deadlifts, 175 / 115 lb.
40 wall-ball shots, 20 / 14 lb.
40 T2B
40 wall-ball shots, 20 / 14 lb.
40 deadlifts, 175 / 115 lb.
40 box jump overs, 24 / 18 in.
40-calorie row

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