Pre: Gymnastics Skill / Strength:

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Strict Pulling Progressions.

Choose your poison based off of what you can do at the minute as well as having an eye on you want to be able to do in the future. Two of the three options on the menu below do have a prerequisite strength to them so start where you are able and lets build toward those end goals!

We will all work every 90 seconds for a total of 5 rounds.

• 1 – Pull Ups, 4 – 8 reps.
• 2 – Chest To Bar Pull Ups, 3 – 6 reps.
• 3 – Ring Muscle Ups, 2 – 4 reps.

ALL three options are meant to be UNBROKEN sets so choose your number accordingly. The volume you are after will come in time.

ALL reps are STRICT.

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WoD: 

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3 Rounds For Time: “Grease Lightning!”

15 Hang Power Cleans (60 / 40 kg)

15 Burpees.

• Make sure you are not muscling the weight & make sure you stand every single one of those cleans up fully.
• 9 Min Time cap.

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Post what you did on the progressions. Then post your time from the WoD to Beyond The Whiteboard.

” I see a little silhouette of a man …… “

Happy Paddy’s Day everybody !!

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