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September 21 2016

20
Sep

September 21 2016

donnie-and-jen

September 21 2016

Happy Birthday Donnie!

STRENGTH
A) Bench Press:
10-10-10-10
*In larger classes, the coach may opt for a Floor Press instead.*
B) Rope Climbs:
3×3
*Modify as needed.*
C) Handstand Hold:
3x 40 secs

WOD
3 rounds for time of:
Run, 400 m
40 Kettlebell Snatches, CRX: 53/35 lbs, FRX: 25/18 lbs
40 Kettlebell Goblet Squats, CRX: 53/35 lbs, FRX: 25/18 lbs
*Kettlebell Snatches are 40 total, L + R = 2.
The athlete can split up the reps as needed for either arm.*

The performance value of utilizing kettlebell snatches has really shown itself in how much more our shoulder mobility and hip mechanics have increased over the past few months. Continue to focus on that strong drive upward with the hips and punching your elbows high and outside through the movement. This WOD will be a nice metabolic conditioner because you’ll be able to continue to move through the reps, maintain a strong heart rate, and finish well!