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April 4, 2016

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

for time

50 Kettlebell Swing 32/24 kg
400M Run
35 Kettlebell Swing 32/24 kg
400M Run
20 Kettlebell Swing 32/24 kg
400M Run

Workout notes: This rep scheme should feel familiar to you! We start with a large set of a weightlifting movement and perform drop sets as the workout progresses.   The “Rx” weight for this workout will be difficult to perform as we have high reps with a heavier weight.  Choose wisely when you pick your kettlebell.  If you can’t easily perform a set of 20+ with your kettlebell grab weight that you are familiar with and try to perform large sets.

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