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Wednesday…6/1/16

***New Month – New Challenge***

You have the month of June to complete 1500 hollow and arch rocks. Don’t worry, this is FAR LESS than you think. You can do these any time, or any where. Remember – practice makesĀ permanent, so if you do these with good form, it will serve to improve ALL the things that require exceptional body control. If you do them crappy, well…you know the rest. Next time Jordan is in, we’ll shoot a video of her doing them to utter perfection. But before you get started, I want you to focus on one thing – keep your low back pinned to the ground at all times while doing hollow rocks. If you cannot do that while rocking, then practice just the static hollow hold. Over the next few days, we’ll also post videos identifying some common faults and how to fix them or modify the movement to suit your ability level. Stay tuned!
 

Possibly my favorite picture from Monday's Murph
Possibly my favorite picture from Monday’s Murph

 
A. Skill:
10min EMOM – 5 front squats @ 50% 1RM
 
B. MWOD:
Front Rack
 
C. WOD:
For Time –
800m
40 sit ups
400m
20 sit ups
800m
40 sit ups
 
D. Post-WOD Recovery:
Calf Smash

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