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Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

AMRAP in 15 Minutes
18 medicine ball clean 20/14 lb
15 sumo deadlift high pull 95/65 lb
12 push-ups

Workout notes

Today’s workout is a time priority triplet with two foundational CrossFit movements and a set of a strict bodyweight movement.  Try your best to fully open your hips for every medicine ball clean prior to dropping under the ball in your squat.  Remember to slide your hands around the ball so that it doesn’t rotate as you drive your elbows forward.  Don’t let the light load on the barbell trick you into using only your arms and performing upright rows.  Create explosive vertical hip drive by violently open your hips as the bar passes your knees.[/vc_column_text][/vc_column][/vc_row]