WOD – 02-03-14 Monday

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Coach Joey, Steph and Korey learning Iron Cross progressions at the CrossFit Gymnastics course this weekend. We all learned tons of new things and found a whole bunch of areas to improve on. Look for some awesome new drills, strength wods and skills in the upcoming weeks!

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SKILL: Hollow and Arch Positioning


5 Rounds
30 Sec Plank Hold
30 Sec Max Effort Push-Ups
*Rest 1 Minute* *After Round 5 Rest 3 Minutes*
1 Mile Run 
Advanced will be on the rings. Your score will be your number of push-ups + mile run time. Focus on holding and maintaining perfect form rather than blowing through reps, this will be challenging so try and keep in mind body position at all times. 
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