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DESCRIPTION

* We are looking to finish each round around 1:30. This will leave 1:30 to recover.

* A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.

* The goal is to “Go!” Don’t hold back. We score this by logging time for each round.

* As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.

* Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.

EFFICIENCY TIPS

* The Assault Bike has a low rep count and therefore time spent on this effort will fast. Fast means somewhere between :30-:45. Use the upper body/lower body push-pull action to get the fly wheel moving fast and try to hold on for at least half the reps before backing off.

* For the Chest-to-Bar Pull-Up, focus on the hard kick and pull. Remember the power and upwards elevation is created by a kick + re-direction of the hip UP! Full body movement, with a pulling follow-through to finish.

* Rounding the in both directions of the Press is inefficient and increases the distance the bar has to travel. Ensure the elbows are not behind the bar in any direction. This will make the bar feel awkward to lift , and heavier.

WOD

“Shuffle The Deck” (6 Rounds for time)

“SHUFFLE THE DECK”

On the 3:00 x 6 Rounds:

Rounds 1-3:

10/7 Calorie Assault Bike

10 Chest to Bar Pull-ups

10 Thrusters

Rounds 4-6:

10 Thrusters

10 Chest to Bar Pull-ups

10/7 Calorie Assault Bike

Subs

14/10 Cal Row or 100m Run

RX+-95/65#

RX-75/55#, Chin Over Bar Pull-up

50-59-65/45#, Jumping Pull-up

60+-55/35#, Ring Rows

Basics-6 Reps of each, PVC/BB, Ring Rows

AFTER PARTY

GOB SQ Plank Box Step Ups (No Measure)

3 Sets For Quality:

8 Tempo Goblet Squats

1:00 Plank Hold

10 Alternating Box Step-Ups