Skill: (5 mins)
MetCon: (Cap 20 mins)
“Kipping” is not flailing. We will take some time to work the hollow position and practice using horizontal force through our hips and midline to elevate us towards the bar. After that we will end the week with a Nasty Girl, “Nicole”. For twenty minutes you will alternate between 400m runs and pull-ups, but there’s a twist. Each time you come back from a run you will only be allowed to perform 1 set of unbroken pull-ups (can’t break from the bar once you’ve started). Conditioning, strength and strategy will be important today.