Errrrybody getting going!
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Photo Credit: Angela Clancy

  WoD - "Peanut Butter Jelly Time!"

With A Clock Set For 12 Minutes Complete:

3 Mins of Strict Pull Ups

3 Mins of Burpee Box Jump Overs (24" / 20")

2 Mins of Strict Pull Ups

2 Mins of Burpee Box Jump Overs

1 Min of Strict Pull Ups

1 Min of Burpee Box Jump Overs

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• Super fun bodyweight workout today allowing us to build volume in the Strict Pull Up as well as build capacity in the Burpee Box Jump over (BBJO). Whats the difference you say? Well in order to promote improvement in our gymnastics we need to build a base. This is none more true than when it comes to the strict pull up. They don't just come in droves overnight. You need to work the total number of reps you get each session and then figure out how you can improve on that number the next time around. Todays task of doing as much work as you can in 3, 2, then 1 minute of time will allow us to see where your base is at the start and then see if you build that value base over the middle and last segments.
• Now capacity is where we see you just take a movement that isn't strength based and more "grunt work" based and just see you shovel the dirt so to speak! Lets see how many reps you muster form your body. There will be times during the strict pull ups where you will be forced to wait it out a few seconds before attempting another rep. This won't be the case in the BBJO's as the old saying goes "you can always do another burpee!". Simply put, stay safe and haul ass!
• Hold the standards. Form is priority as always.
• Modify as needed.

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Post Number of REPS from each segment to your Beyond The Whiteboard account.