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August 31, 2014

WOD

Row 1000M

then

5 Rounds of

30 Double Unders
21 Kettlebell Swings 24/16kg
12 Weighted Pistols 24/16kg

Workout notes: Start your workout with 1000M row.  You probably don’t want to start the workout by hitting the row all out!  Row a strong but steady pace and consider the row a warmup for the triplet that follows.  Scale each of the movements to what is appropriate for you individually. Double unders can be scaled to single unders at 3:1 with a double under attempt every 30 reps once the single unders get easy.  Pistols are very difficult and weighted pistols are even more so! Scale that movement to unweighted pistols if you have them or highbox step ups or lowers with a box that gets your hip crease below parallel.  Break up the pistols in any way you like but try to do an even amount on both legs if you can.

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