Skill:
Kipping Pull-ups/Muscle-ups:
30 PVC Shoulder Dis.
Arch to Hollow
30s Arch
30s Rest
30s Hollow
30s Rest
10 Arch to Hollow Rolls
2×8 Arch to Hollow Kip
2×6 Hip Extensions
2×4 Kipping Pull-ups/Hip to bar Pull-ups
2×3 Kipping Toes-to-bar/knees to elbows
3×1 Hip to bar + Muscle-up/10s Eccentric Pull-ups
Metcon: 18:00 Timcap
30 Burpees
1:00 Pike-Sit Hold
5 Legless Rope Climbs
1:00 Handstand Hold
60 Russian Twists 10/6kg
1:00 Wall Sit Hold
5 Wall Walks
1:00 Pike-Sit Hold
30 Burpees
Cooldown:
If you missed yesterday’s WOD, do the Strength part today.
If not: ROMWOD 20:00
Competitors:
Rest
30:00 Run at easy pace
-then-
20:00 ROMWOD