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July 16 2016

15
Jul

July 16 2016

suzanne and megan pull ups Hammy 2016

July 16 2016

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today. ”
-Pope Paul VI-

SKILL
12 Minutes of Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on. If you can kind of do the skill, now work on form & range of motion, not weight. For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form). This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills! Post what you did on Beyond the Whiteboard.

WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats

This is a great “girl” WOD that we haven’t seen for a while! It is intended to be performed as a chipper, so everyone will start with the 100 pull-ups first and grind through all of them before moving on the the push-ups. A modified version is available on Beyond The Whiteboard. Just like most of our chippers, have a good strategy in mind before you start of how you will intend to break up the reps into achievable sets.