Wednesday 140604

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Skill

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Muscle-ups

Today the coaches will go through some of our progressions and you will try them out. The MU is a high-skill movement, and it takes a lot of work to get that first one, then tons of work to become more efficient with them. Focused skill work like today is important.

If you have MUs, complete 3 max unbroken sets. The coach will give a time frame to get it done, so rest as needed for some big sets.

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WOD

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In 25 minutes work to the heaviest load possible of the following complex:

Power Clean + Front Squat + Jerk + Front Squat + Power Clean

For this complex, the bar must stay in your hands throughout. You may rest as needed during the complex as long as the bar isn’t on the floor. The last power clean must be touch-and-go for the load to count.

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Ben working on that overhead position!

Tonight brings us another installment of Hero WOD Wednesdays at 7pm. Have you been following the hero WODs on the Evolve social media sites? Of course you have¬†(if you’re not dialed in with our #rad social media scene, you can sign up for the Twitter and Instagram using the buttons on the right side of the page. FB is also there, if you must). Have you wanted to come in to throw down on one of these Wednesdays but haven’t yet? Well tonight’s your night. Nobody knows what’s going to be picked from the hopper so it pays to be prepared for anything! We hope to see you there!

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