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Twelve minutes can seem much longer than it really is. However, this was great triplet and another super fun workout. Thanks CFHQ. We had a mixed bag of CTB pull-ups which turned out to be crippling, and pull-up progressions, Pistols, Pistol progressions, and airsquats.

12:00 AMRAP
115 pound Push press, 12 reps
12 chest to bar pull-ups
12 Pistols

Alice Anne- 45  3 + 7 Pistols
Eric- Rx  3 + 12 CTB pull-ups
Tammy- 75  3 + 12 CTB pull-ups
Teresa- 75  4
Holley- 35  4 + 3 Push press
Candice- 45  3 + 7 Pistols
Lynde- 75  4 + 7 Push press
Todd- 95  12 + 4 CTB pull-ups
James- 95  3 + 12 CTB pull-up
Shaun- 95  4
Cliff- 115  4
Dave- 95  3
Kathryn- 65  4
Nicole- 6
Casey- 115  4
Brad- 95  4 + 12 Push press
Shar- 65  4
T- 95  4 + 3 Push press

Good session everyone. Great job Eric. You were the only one to get this one as prescribed. 115 gets heavy fast, CTB pull-ups are brutal, and freestanding Pistols are super difficult. You got them all. Hooyah. Everyone else had one or two components, but scaled the rest.

We talked about staying aware of the 'hollow' position while working today. Good job on hitting that. Over extension either during the Push press, or the CTB pull-up is a problem with fatigue. Maintaining that 'hollow' position costs less in the economy of movement. Losing 'hollow' ends up costing us more energy.

http://www.mobilitywod.blogspot.com/

Friday is a rest day. Do something that feels good and helps you recover. Find something on the Mwod and do it. Stretch those hamstrings, and maybe a couch stretch or two. ICE anything that needs to be cool. That's not too much to ask for is it?

We are expecting some serious heat. Take steps to avoid disastrous results while at CFSF. Hydrate well through the day, and bring plenty of water with you. At the least bring a water bottle that you can fill up at CFSF. Bring a towel. Hands can get so sweaty that they will not accept chalk. Having a hand towel will allow you to keep hands dry, and a good grip.

Thanks for another great day at CFSF. Thanks for more great fuel.

CFSF + WBS + SDHP = WFYU
CFSF