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Skill
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Gymnastics Skills
There will be 3 skill stations for you to rotate through:
Strict Pull-ups
Handstand Push-ups
Ring Dips
There will be specific work on each board for you to complete.
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WOD
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Complete for time:
Row a 5k
30:00 Cap
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2015/06/Photo-Jun-06-10-32-16-AM.jpg” link=”” alt=”” width=”600″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Hez and Kelsey at last weekend’s comp in Loveland!
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For today’s WOD we’ll split you guys into 2 groups. One group will row while the other group hits the gymnastics skills. In order to keep things flowing and to not push the next WOD time, we’ll do a very quick warm-up for the first rowing group and then you’ll go to work. Today it would be beneficial if you came in a few minutes early and hit some dynamic warm-ups on your own. Once the first group is done, everyone will switch.
For the gymnastics skills we’ll give you some specific work to do at each station based on where you’re at with each movement. This is a good opportunity to focus on some of the finer points of the movements. It will be a fun day, we hope to see you there!!