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Mindset:

“There are no traffic jams along the extra mile.”
–Roger Staubach

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Nutrition:

Selenium is known to provide anti-aging properties to your skin and bones… Find high doses of selenium in Yellowfin Tuna, Halibut, Sardines and yellow mustard.

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Movement:

A. MWOD:
Crossover Row (8 reps, 2 sec hold)
Crossover Reverse Fly (8 reps, 2 sec hold)
Crossover Pull Down (8 reps, 2 sec hold)
Banded OH Lat Stretch 1min each side

B. Skill:
10min Hollow/Arch instruction and practice on the bar and/or rings, then:
Choose the path that most represents your skill level:
3 x Max Effort (ME) set of Muscle-Ups
3 x ME set of C2B Pull-Ups
3 x ME set of Pull-Ups
*Rest as needed between sets. Momentum can stop, but as soon as you come off of the bar or rings, your set is over. Score will be the lowest number out of the three.

C. WOD:
Central Florida Throwdown Rx WOD #3 (kinda)
6min AMRAP
30 Double Unders
5 C2B Pull-Ups
2 Snatches (155/115)

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Recovery:

Same Crossover Symmetry movents (10 reps, 6 sec negative)
Lat/Forearm Stretch/Smash