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February 22, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]OPEN WORKOUT INFO! We will be running the Open Workouts every Saturday starting at 10:30am. Feel free to show up early to warm up and sign up for a heat. 8:30 and 9:30 Saturday classes will run as usual throughout the Open. We will announce all details about makeup times for workouts and other important details on Saturday! We can’t wait to watch all of you challenge yourselves for the next 5 weeks! If you have questions before Saturday, talk to a coach! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Strict Pull Ups
[even] Rest

Today we’re working on strict pull-up endurance.  You will spend one full minute completing as many strict pull-ups as possible followed by a full minute of rest for 5 rounds. You can do as many sets as you would like during the minute of work.  If you do not have strict pull-ups yet you can choose from ring rows, banded pull-ups or jumping pull-ups with a slow negative.

WOD 

3 rounds for reps with 1 minute at each station

Row for Calories
Double Unders
Hang Power Cleans 135/95lb

Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  If you are still having trouble with double unders use the full minute to rack up as many reps as possible.  Even if you only get 1 or 2 you will be working on this skill under fatigue which will pay off in the long run! The hang power clean weight today is not meant to be terribly heavy so make sure to pick a weight that allows you to complete sets of this movement throughout the workout.

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