180215 ~ Enduring the Kip!

Skill:

Kipping PU Endurance

Every 30s x 3 min

5 Hollow Snap

5 Superman Rocks

Every 30s x 3 min

5 Beat Swings

3 Supine Hip Snaps

Every 30s x 5 min

Conditioning:

Complete For Time:

 5 rnds

10 S2O (115/75#)

5 Box Jump Overs (24/20#)

1500m Row

5 rnds

10 S2O (115/75#)

1 Rope Climb

(20 min Cap)

Cash Out:

30 Parallette Shoot Throughs

30 GHD Back Extensions. 10s Pause at Parallel every 10 reps.

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