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Arm/Leg Swings x 10
3 x 10
SPT/Barbell Push Press/Air Squats/Jumping Pull Ups
Work in HIP/shoulder/Ankle Mobility
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
Top 3 M/F times will go on the board.
To qualify for a RX time , the whiteboard board scaled or Rx, and the leaderboard you MUST go Full ROM on every rep of each movement for the entire workout. Do those things to get an honest time by your name and to just not be a loser, cheater, jerkface half asser. Don’t cheapen the leaderboard, your log book and bragging rights with fakeout fast times and weak ROM. Everyone doing the WOD, RX or scaled, is responsible for holding themselves accountable on ROM and rep count. Check your pride, check your ego, put in honest hard work and leave here knowing you gave it your all. Full ROM and quality technique will get you the best results. It’s your body. Don’t cheat it. As Bubba Sparks said, “Get it right. Get it right, get it tight.”
Looooooove and tight butts,