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Work those moves

March 20, 2013

13.3 drops on Wednesday!  Once again, more about we’ll be testing the WOD at 6:30pm on Wednesday night.  Remember, visit this site this is a good time to test the WOD, malady but in general, the strategy comes out later.  We saw huge improvements in the first and second time for 13.2, and it was mostly a strategy move.  If anyone is in a position to print score cards on their way to the gym, that would be greatly appreciated.

I will continue to remind you – work on Toes to Bar, Chest to Bar Pullups and Doubleunders.  I would highly expect to see Wallballs as well.  Muscleups will likely appear in a way that will separate the elite from the very good.  If you have MU, or are close, you will want to have them when you are exhausted.  Last year, we saw MU AFTER 150 wall ball shots and 90 double unders.  You probably won’t see all these movements in one WOD, but you will see them over the next 3 weeks.  Practice!

Workout of the Day

Strength

Shoulder Press

Build to a heavy triple, adding 5 pounds to your lift from last week.  This is week 3 of 4.

 

Metcon

AMRAP 15

5 Handstand Pushups

10 Walking Lunges

15 Kettlebell Swings 53/35

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