Skill

EMOM for 10 Minutes
Straight Set of Toe-To-Bar or Kipping Swings

Spend 10 minutes working your kipping swing or toes-to-bar if you have them. During every minute perform 1 straight set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 10 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body. If you feel that you are pretty solid with the swing start working in bring your knees up or perform knees to elbows.

WOD

for time

800M run

then

2 Rounds for time
30 Walking Lunge Steps Holding Dummbell or Kettlebell in Front Rack 45/30 lb
40 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Today our workout is a simple 2 round couple with a buy in! Consider the buy in as part of a warm up for the meat of the workout which is to come.  It’s usually best not to sprint the run in workout like this so hold back a little bit and ramp up the effort as you transition to the two round couplet.