Knowledge Bomb

For the haters- Think of a strict pull up as a “Jog” and a kipping pull up as a “Sprint.” Click the post below to check out a video by Miranda Oldroyd explaining and demonstrating the differences. Β Post by CrossFit.

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WOD – 11.18.14 – 1 MORE!

Strength

Push & Pull
A) Bench press
5×3 Heavier than last week

B) Pendlay row
5×5 Build by feel

*Superset – Perform set A then immediately perform set B then rest.


Metcon

3 Rounds (not for time)
15 Pull-ups
8 Snatches(115/75)*receive in full squat

Regardless of the Rx go one step further.

Go as heavy as good technique will allow.
If you have a pull-up go strict, or weighted
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