WOD 11/7

A. Spend 8-10 minutes working on kip progressions toward kipping pullups and/or bar muscle ups.

B. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 3 Kip Pull-ups
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week.
*Practice great kip swing mechanics, and great body position,

C. 6 rounds
8 strict burpees
12 Russian KBS @ 24K / 16K / 12K
*Time recorded
*15:00 Cap

Optional ‘Cash Out’:
3 Rounds
12 db thrusters
40 double unders

“When you are discontent, you always want more, more, more. Your desire can never be satisfied. But when you practice contentment, you can say to yourself, ‘Oh yes – I already have everything that I really need.'”- Dalai Lama