Our very own Coach Susan in action on the GHD.
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A very different looking Rooftop Of Dreams wouldn't you say??

 WoD - "Abstract"

Complete As Many Rounds As Possible in 12 Minutes

of:

20 GHD Sit Ups

5 Strict Muscle Ups

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• #NotABarbellInSight
• Yesterday you got to move a very object through space and at the same time build your coordination, accuracy, agility, speed & power to name a few. Kick-ass wasn't it!!
• Today we flip the script and now you have learn how to move your own body through space now.
• We have two very high level gymnastics movements going on. One requires that you have done a LOT of prior & regular volume work on it before embarking in an actual WoD (fret not we plan on teaching as many of you as possible on the how-to's in using the GHD machine).
• The other move requires a great deal of positional strength. Much like any other gymnastics movement we want you to be able to get a high degree of mastery in the strict sense before you kip.
• Today is not a massively high intensity day for the vast majority of people (unless you a gymnastics ninjarino!) so use today to build some strength & capacity in the strict movements. (As usual there will be lots of scale options to cater for where you may be at).
• Hold the standards. Form is priority as always.
• Modify as needed.

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Post your Number of ROUNDS to your Beyond The Whiteboard account.