Wod 25/9

Måndag
Skill
Kipping toe toe bar
Practice a controlled kip to deadhang
Kipping hanging knee raises
Kipping knees to elbows
Kipping toe to bar
 
Main focus is to get the kipping movement under control in every stage. Absolute control of your body.
 
Metcon
Team of 2, cap 18 min
50 box jump overs, while partner hangs from a bar
100 Thrusters, while partner holds bar overhead 20/15kg
1000m row, while partner hold kettlebell in frontrack 24/16kg
 
L1: -
L2: RX
L3: Hang from bar with red band around knee, 80 thrusters, 20/12kg kettlebell
L4: Hang from bar with purple band around knee, 60 thrusters, 16/8kg kettlebell

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