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The Open of the Reebok CRossFt Games starts this week! Remember to Register asap and for those who have a chance at qualifying or who want to assist with officiating, please complete the officiating course at:

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Trigger/Warm-up/Mobilise/Activate

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WOD

1a) Review kipping pull-up technique

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1b) Strict C2B Pull-up’s:

20 – 10 – 5

* Rest 2 min btwn repeats

* Load/Unload as requird to complete your sets unbroken!

SScaling – Use bands to assist / use ring rows

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then…

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2a) AMRAP the following for 3 min:

30 DU’s

10 Burpees

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Straight into…

2b) AMRAP the following for 3 min:

Run 100 m (10 m per rep i.e. 100 m = 10 reps)

10 Ring Dips

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Score = Reps for 2a and 2b

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3) Take 5 min to Practice HS holds at the wall

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Current 4x Reebok CossFit Games Champion Rich Froning will compete against Mat Fraser for 15.1 at the Opening of the Reebok CrossFit Games this Thursday the 26 February 2015.