Wednesday – 070914

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Tuesday brought about the first (of plenty more) WOD that involved the brand new Assault Bikes. They were a big hit and everyone loved them. . .lol.

Skill/Strength
EMOM for 15 minutes:
6 front squats @65% the first minute (bar must be cleaned)
45 second plank hold the second minute
6 strict handstand push-ups (deficit if possible)

then
We will be starting Competitor’s Training chest-to-bar progression:
7 sets of 6 chest-to-bar pull-ups with 50 second rest.

If you want to be successful in the open, YOU must be good at these if you are a girl and you MUST butterfly these if you are a guy. Every Wednesday we will go through the progression.

then
Weakness training. Practice a skill, learn about mobility, or just GET BETTER!

Recovery
Before you leave, please perform CrossOver Symmetry Recovery. The movements are EXACTLY the same as activation, but instead you perform 10 reps and do a 4 second eccentric, or negative phase.

Post your scores to the Whiteboard.

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