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As we move into the new year, and the next training cycle, we will be spending more time developing special skills.  You know, things like double unders, handstand pushups, muscle ups, pistols, turkish getups, invisibility, flight, nun-chuck and samurai sword handling.  Those kinds of things.  Why do we spend time to learn these things?  For three main reasons:  1)  They are cool parlor tricks.  2)  Most of them are seen in competitions.  3)  They aid you in and improve your everyday life by expanding your capabilities that much more.  Along the path of learning these skills we will become proficient at single unders, being inverted, pull ups, dips, core stability, and being a super hero.

So get excited, tell your friends and family how awesome you are going to become, and don’t hesitate to ask them to join us here at CrossFit Worthy so they can become awesome too!

Here’s a little muscle up progression video with elite gymnast and coach Carl Paoli for your viewing pleasure.  Click here.

SWOD- 15-minutes to work up to a 3-5RM Deadlift
                15-minutes of HSPU/Handstand walk practice
WOD- “Diane”
             Deadlift 225/155#
Midline- Tabata plank/superman plank

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