Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Ups

During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If chest-to-bar is not happening today scale to pull-ups or kipping swings.
WOD

2 Rounds for time
50 Medicine Ball Sit-Ups 20/14 lb
1000M Run with Med Ball 20/14 lb

Workout notes: This workout may only have two rounds but both movements are difficult and the rep count is high.  Holding on to the medicine ball for a large set of sit-ups may be a challenge so start out at a sustainable pace and rest if you need to. Running with the medicine ball  is awkward but do your best to maintain a quick pace on the run. Remember our 1000M run is out the roll up doors, down to the Cantrill sign and back through the roll up doors.