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Mindset:

“Champions keep playing until they get it right.”
–Billie Jean King

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Nutrition:

Eat lots of good carbs (veggies) on your training days and make them most abundant either two hours pre or post-wod.

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Movement:

A. MWOD:
Crossover Activation Row (8 reps, 2 sec pause at end range)
Crossover Activation Pull Down (8 reps, 2 sec pause at end range)
Squat Therapy with PVC (15 reps)

B. Skill: Toes to Bar Accessory movements
3 rounds –
Lat Pull Downs: 10 reps
Plank hold 30-60 sec, weighted, on a plate
Bar/ rope hang 30-60 sec, with scap elevation/ depression

C. WOD:
5-10-15-20-15-10-5
Overhead Squats (115/75)
Toes 2 Bar
*20 min time cap

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Recovery:

Crossover Recovery Row (10 reps, 6 sec negative)
Crossover Recovery Pull Down (10 reps, 6 sec negative)
Foam roll upper back/ lats