A. Skill:
12min Alternating EMOM –
Even -> Depending on Skill Level
:10-12 False Grip Hold OR
3-4 Hollow/Arch Swing OR
2-3 Pull to Hips
You must be able to false grip hold BEFORE you can swing. You must be able to false grip hold AND swing with absolutely NO BEND in the knees BEFORE you can attempt pulling to hips.
 
B. MWOD:
Lat Stretch –
 
C. WOD:
For Time –
Row 1K
50 Burpee Box Jumps (24/20)
 
D. Post-WOD Recovery:
Quad Smash