Today's workout has a high volume of push-ups. It will be very important to concentrate on good mechanics and consistent movement in this workout. Make sure you squeeze your glutes and keep your core tight during the push-ups. Rest as needed to ensure you keep good mechanics.
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Today's workout is about endurance, stamina, focus, core strength, and persistence.
The Level I row distance has been reduced to keep the efforts under 5 minutes, 3 minutes, and 2 minutes respectively. String a band across J-hooks set at knee height. Find a resistance that allows a minimum of 5-8 consecutive reps. If at any point you can no longer perform 3 reps consecutively move back to the rower and continue the workout. Do not switch to an easier band mid-wod. Keep the stomach and glutes squeezed to prevent overextension of the midline during the push-ups.
Level II push-up reps have been reduced to ensure each set is completed within 8 attempts. If your max set of push-ups is 30 or below, use the rep-scheme above. If you can perform more than 30 push-ups unbroken with full range of motion, attempt the workout as written. During the push-ups the shoulder, hip, knee, and ankle should move as one unit. Squeezing the glutes and stomach can assist with this alignment.
Record your WOD on Beyond the Whiteboard.
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