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Friday, August 16th Crossfit Workout of the Day

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Struggling with kipping chest to bar pull ups and muscle ups? You might be missing a crucial part of the movement – hip extension. Here are a few drills from WODprep to help you find that elusive hip pop.

Warm Up

7 minutes:
10 squats
:30/side banded front rack stretch
5 box jumps
5 scap pull ups
10 kip swings


12 minute EMOM
Minute 1 – 3 cleans @ 75%
Minute 2 – 6-8 C2B pull ups


3 rounds for time
20 DB snatch (50/35)
200m run
10 ring dips