Tuesday 180102

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WOD

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Complete 3 rounds for time of:

10 Muscle-ups

30 Wall Balls, 20#/14#

75 Double-unders

18:00 Time Cap on this one!

Please see the write-up below!

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Flexibility

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Straddle Drill:

20 seconds at each: left, center, right
20 seconds at each: left opposite hand to foot, elbows to floor, right opposite hand to foot
20 seconds at each: left reach across and over, hover center, right reach across and over (shoulder to knee)

2 Sets:

Wall Ball + Weight T-Spine Drill

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Jeff is so high-skill he can flash a smile while jumping rope!

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If You Don’t Have Muscle-Ups…..

……today you’ll do the banded seated muscle-up progression. Often times we provide several variations to scale movements so that you can work on what you need to as well as to provide some variation. Today we’re going to have¬†everyone who scales perform the banded seated muscle-up. We’ll demo the movement and give you guys a chance to experiment with band thickness. The goal here will be to make sure it’s not too easy, which is always the case! This will be a good burner, we’ll see you there!

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