Cat displaying some solid Full Range Of Motion Push Ups.
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Pic: Angela Clancy

 WoD: "Multiplication"

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Complete As Many REPS As Possible in 12 Minutes

of:

1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats 2 Strict Pull-Ups, 4 Push-Ups, 6 Air Squats 3 Strict Pull-Ups, 6 Push-ups, 9 Air Squats Etc.....

Continue adding 1 Strict Pull-Up, 2 Push-Ups, 3 Air Squats each round until time is completed.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Workout courtesy of Crossfit.Com

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• Fantastic WoD straight from the main site today and it is one that is sooooo valuable to your athletic & fitness development (regardless of ability). The strict movements are the bedrock of everything else in the physical movement. If you want to do the sexy moves like kipping & butterfly pull-ups you need to earn the right. You NEED to have strong, stable shoulders in place before you start adding load & speed to the movement.
• Don't get caught up in seeing others in your class bussing out all the fanciful kipping stuff. If we are allowing them todo so we already know they have strict strength to back it up. Work on your strict form work and in time you will see yourself doing the same thing!
• The last note we want to touch on is we here at CBD call the "Gymnastics Bank Account". Just because you have gotten a few strict pull ups in your toolbox it doesn't end there and off you go to kip to your hearts content forever. Not by a long shot. When you do get your strict reps you then need to put "deposits" into your account regularly to ensure you are always in the black. You got 3 reps., good for you. Now show us 5, then 7, then 10 and so on. Keep building the account up regularly to the point you see you other gymnastics moves (muscle-ups anyone???) look masterful and perfect. NEVER forget the basics and never forget you can ALWAYS get better at any move, no matter what it is. Be humble enough to want to work on it more often than you get to kip. Do this and you (& your shoulders) will be in good hands - literally!! #thumbsaroundthebar (thats a whole other post in itself!!).
• Enjoy. Get the bucket ready!!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post starting point, finishing point, and TOTAL REPS completed to your Beyond The Whiteboard account.