Shoulder and Hip Action

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Gretchen shows in the picture below how a dynamically loaded position at the absolute bottom of the kipping pull ups – with her shoulders extended way out in front of the bar and her legs behind – sets her up to get a tremendous amount of horizontal momentum from both her shoulders and hips. Then, all she has to do is convert that to vertical motion – and she pops right up over the bar. Nice kip, Gretchen!

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Today’s Workout

8 rounds for time of:
20″ Abmat sit ups
10″ rest
20″ Sumo Deadlift High Pulls – 95# / 65#
10″ rest
20″ Box Jumps
10″ rest
20″ Thrusters – 95# / 65#
10″ rest

At the end of every 2 rounds, take a 1 minute rest.
Total workout time is 18 minutes
Score is the total number of reps for the entire workout


BURPEE CHALLENGE
Today is day 11 of 100… an 11 Burpee day!
“Buy-In” – 66 Burpees

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