They won't move themselves!!
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Photo Credit: Angela Clancy

 WoD: "Knowing Your A$$ From Your Elbow"

21 - 18 - 15 - 12 - 9 - 6 - 3 Reps For Time

of:

Deadlifts, 65% of your 1RM

Strict Knees To Elbow

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• This is all kinds of ying & yang today. Pairing a hip opening move with a hip opening one is always a recipe for a fun time! This is a complimentary workout which will allow us to keep moving nice & fast, yet the fatigue setting in around the midline will make this a super challenging indeed!
• The barbell weight is prescribed as 65% of your current 1RM. If you don't have recent numbers we will go off feel but rest assured this is meant to be on the heavier side of "moderately heavy". You may need to break things up for sure BUT make sure the weight you have on is one that you could hit the 21 reps in just a couple of sets.
• For those beautiful strict knees to elbow lets take the whole kipping/momentum thing out of it today & work those abs hard!!
• Overall goal today is to be sustainable in both the form of the moves and the sets/reps in which you will attack each set. Keep it moving and come in around 15 mins.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your TIME to your Beyond The Whiteboard account.