The Kipping Pull Up

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV:WOD

21-15-9

Double Unders/Singles-40-30-20(scaled)

Kipping pull ups/banded kipping(scaled)

Box Jumps