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Saturday May 10, 2014 CrossFit Stapleton- Denver, CO


Why I haven’t taught you to kip


 You have a BUNCH of STUFF that holds your shoulder together.  The rotator cuff is MUSCLE.  It is not some idea or intangible concept.  It is 4 muscles attaching your scapula and humerus together.  And muscles can be strengthened.  Your rotator cuff can be strengthened through proper training.  Pressing overhead is one such way.  Dead-hang pull-ups are another.  Isolation exercises you may have been prescribed before are another.

3 Part Team WOD- For TOTAL Time (groups of 3)

12 Rounds:

8 thrusters (100#/65#)

8 T2B

x 4 per person (1 person works at a time)

– No rest –

120 Pull-Ups for time (same team of 3)

Each person must do 40

– No rest –

Team 400m SPRINT 

Cross “finish line” together


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