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September 24 2016

23
Sep

September 24 2016

marie-and-jarrod-engagement

September 24 2016

Happy Wedding day to Marie and Jarrod! Congratulations!

STRENGTH
A) 1 Squat Clean + 1 Hang Squat Clean & Jerk:
1-1-1-1-1-1
B) Front Rack Lunge:
12-12-12-12
*6 Reps per leg, 12 total.*
C) Push Up (Rings)s:
3×10

WOD
For time:
100 Double Unders/FRX: 300 Jump Rope Singles
60 Kettlebell Swings, CRX: 53/35 lbs, FRX: 35/25 lbs
20 Pull-ups/FRX: Assisted Pull-Ups
75 Double Unders/FRX: 225 Jump Rope Singles
45 Kettlebell Swings, CRX: 53/35 lbs, FRX: 35/25 lbs
15 Pull-ups/FRX: Assisted Pull-Ups
50 Double Unders/FRX: 150 Jump Rope Singles
30 Kettlebell Swings, CRX: 53/35 lbs, FRX: 35/25 lbs
10 Pull-ups/FRX: Assisted Pull-Ups
25 Double Unders/FRX: 75 Jump Rope Singles
15 Kettlebell Swings, CRX: 53/35 lbs, FRX: 35/25 lbs
5 Pull-ups/FRX: Assisted Pull-Ups

Let’s finish this great week of metabolic conditioning with a WOD designed to hit whatever is left of your posterior chain and lungs. Be weary of the higher rep Swings, as they will surely impact your grip for the Pull-Ups. Really focus on the drive through your hips to promote the kettlebell. Have a wonderful weekend!