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April 30, 2017

WOD

5 Rounds for time

400M Run
30 Sit-ups
20 Kettlebell Swings 32/24 kg

Workout notes: Our workout today is a time priority triplet.  5 rounds with running and conditioning movements puts this workout into the aerobic time domain.  Even though we’re looking for you to work at a sustainable pace throughout the workout you have an opportunity to attempt a heavier kettlebell swing than you usually work with. We have a full 400m run and 30 sit-ups between each set of swings so this is a great chance to challenge yourself and use the other movements as a bit of recovery from the weighted movement.  If the swings are easy for you here is your chance to work on the bodyweight movements or feel free to scale up to a 28 or 36 if you’re ready!

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