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Mindset:

“A mind is like a parachute. It doesn’t work if it isn’t open.”
–Frank Zappa

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Nutrition:

Liver contains a large amount of high-quality protein, easily absorbed iron and all of the B vitamins. Can’t get yourself to eat it? Find high quality brand desiccated liver capsules from grass-fed animal sources.

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Movement:

A. MWOD:

Crossover Activation Row (8 reps, 2 sec pause at end range)
Crossover Activation Reverse Fly (8 reps, 2 sec pause at end range)
Crossover Activation Pull Down (8 reps, 2 sec pause at end range)
Banded OH stretch/ calf stretch 1 min ea side

B. Skill:
Wide grip strict pull ups
4 x 5

C. WOD:
10 rounds for time
5 Pull Ups
20 Double Unders
Scale = 60 SU
RX+ = unbroken PU and DU! If you mess up before 20, you can restart your set as many times as needed

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Recovery:

Crossover Recovery Row (10 reps, 6 sec negative)
Crossover Recovery Reverse Fly (10 reps, 6 sec negative)
Crossover Recovery Pull Down (10 reps, 6 sec negative)
Foam roll lats and calves