Kipping.. Kipping Swing, Kipping pull ups!!

Sunday June 2

I. Warm up 3 rounds:

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

II. Kipping Positioning

• Hollow Holds
• Hollow rocks 
• Superman

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

Kipping pull ups/ring rows(newbies)

Box Jumps