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Saturday 09/09/17

NEW HOODIES FINALLY ARRIVED!! If you did not pre-order one we have one stock in the shop. First in, Best Dressed!!

NEW HOODIES FINALLY ARRIVED!!
If you did not pre-order one we have one stock in the shop.
First in, Best Dressed!!

 WoD – “Just Do Work”

Every Minute On The Minute For 30 Mins (5 Rounds), 

Alternate Between The Following:

Minute 1: 3- 5 Reps, Dead Ball Clean

Minute 2: 3 – 5 Reps, Muscle Up

Minute 3: 10 Steps, Double KB Front Rack Walking Lunge

Minutes 4 – 6: The China Town Run

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  • Fun ‘EMOM’ today targeting grunt work, high skill work, structural work & all out race work. Lets consider these things….
  • D-Ball Cleans, YOU choose the Ball. Go heavy but only as heavy as your form will allow. We want a minimum of 3 Cleans. There is no requirement to squat & these are not over the shoulder. You clean it up to on-top the shoulder & then bring down your front back onto the pads. Alternate which shoulder the ball goes to.
  • Muscle Ups. RING Muscle Ups to be precise. If you have them let’s go with anywhere from 3-5 reps. Work that form like a purist and make it look good. If you don’t yet have them the scales today are either the Transition for 4-7 reps (if you are getting close), or 5-10 Ring Dips (If you have not yet built requisite strength in this department).
  • ‘Frunges’, 10 steps in a row. Pick a weight you will be challenged yet go all 10 steps without putting them down.
  • The Run. ……. Run AS FAST AS YOU CAN!! Don’t pace it!!
  • Now with equipment logistics and whatnot clearly we can’t all go at once grabbing the same ball & fighting over like it’s the Hunger Games. We will either rotate around the first 3 stations (meaning the order may change for some), or we will stagger start in batches. Whichever “batch you are in, be it 4 peeps or 12, you will run together in your batch.
  • Lets do this & earn the brekkie afterward!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post How you went (out of 5 ‘Rounds’) to Beyond The Whiteboard.

 

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Work out of the day
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