Thursday, July 15th

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Gymnastic Strength – Weighted Pull Ups 4×6-8 Rep range of 6-8. For those who cannot do regular pull ups, perform sets of 6-8 negatives. If the negative can be controlled well for at least 3 seconds, encourage weighted negatives. We want to add additional weight rather than just doing regular pull ups today.

Conditioning – 2021 CrossFit Games Individual Quarterfinals – Test 1 For time (15 min cap) : 3 rounds of: 10 Strict Handstand Push-ups 10 Dumbbell Hang Power Cleans, 50/35 lbs 50 Double Unders — Rest 1 min — 3 rounds of: 10 Handstand Push-ups 10 Dumbbell Shoulder-to-Overheads, 50/35 lbs 50 Double Unders

Upped the time cap to 15 minutes to give more people time to attack the workout if they are stuck on HSPU, so encourage the harder scale for them!