Wednesday 12.7.16
December 7, 2016
Friday 12.9.16
December 9, 2016
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Thursday 12.8.16

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Skill:

Kipping movements. Learning the kip for skill work.

Strength and Conditioning EMOM 20 min:

Min 1: Chinese plank belly to ceiling/belly to ground (2 each)
Min 2: 5 connected kipping moments of your choice (pull up, chest to bar, bar muscle up, ring muscle up)
Min 3: 30 sec plyo push ups/30 sec bar dips (mod 1: box dips)
Min 4: max time L sit
Min 5: max distance hs walk (mod 1: hs hold on wall, mod 2: plank)