April 16, 2018

SKILL EMOM: Connection of Kipping Pull ups EMOM for 10 min

*Work on maintaining a set of kipping pull ups (:30 sec max).

*New athletes work on cadence and timing of kip – small sets of 2-4 kips per round

WOD: 15 minute AMRAP

20 x kettle bell swings 

10 x burpees

20 x handstand push ups 

20 x box jumps 

20 x toes to bar 

30 x double unders