[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be NO 6:30PM Class on Friday. Everyone is invited to Sudwerk on Friday anytime between 5:30 and 9pm. All of you are a huge part of what Kirsten accomplished this weekend and she wants to celebrate with you! Come grab a beer or just stop by and say hi! We’d love to see you![/creativ_alertbox]

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

For time*

40-30-20-10
Sumo Deadlift High-Pull 65/45 lb
Push Press 65/45 lb

*20 minute time cap

Workout notes: The loading on this workout is light and lean! That means you should be moving the barbell in large sets and with perfect movement. As you warm up, scale the load to something you can move in at least 15 reps while fresh. Larger sets may be possible during the workout but that may not necessarily be a good idea. There is a 20 minute time cap for this workout, but if you select your weight appropriately you shouldn’t have a problem beating the time cap.