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Wednesday 12.6.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Every 90 seconds for 4 Sets:
5-7 L-Pull Ups S(3-4 Tuck Pull ups/1 Negative + Tuck Hang) RTG(8-10 reps)


“De-Escalate Quickly”
2 Rounds For Time: (16 Min Cap)
30/25 Cal Row S(25/20)
25/20 Push Ups
2 Rope Climbs S(1 RC) RTG(3 RCs)
15 KB Front Rack Lunges S(35/26) RX(44/35) RTG(53/44)


WOD Tips:
-Today’s strength work is a great way to build our upper body pulling strength and core strength simultaneously. The strength work does not have to be unbroken,
but you shouldn’t work for more than 45 secs of each 90 sec interval, so you have some time to recover. This is a very difficult gymnastics movement, so try to
challenge yourself today, but don’t be discouraged if you need to scale this in some way today. If you can master this movement, you will have a great base for doing
more advanced movements like legless rope climbs or l-sit rope climbs.
-“De- escalate quickly” is a moderate length conditioning piece to wrap up the day. This is a nice mix of movements that should allow you to keep the intensity high,
and not get stuck on any movement for too long. For the push ups, aim to do these in 2-4 sets per round. If you have to go down to singles and doubles, scale the
reps here or use a band assist. On the front rack lunges, choose a weight that you could do unbroken when fresh, but may opt to break it up for pacing purposes.
Under 12 minutes is the goal for today.

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BeachFit WOD:

“Sonny and Cher”

Partner AMRAP 20 (Team of 2)

40 Box Jumps / Step ups 

30 DB Push Press 

20 Ring Rows (20X0)

Core wod