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December 21, 2014

WOD

3 Rounds for Time

400M Run
200M Double Dumbbell Farmer Carry 45/30lbs
40 Push-Ups
20 Double Dumbbell Front Squats 45/30lbs

Workout notes: This workout is written with dumbbells in mind but it can be performed with kettlebells as well  if you prefer the feel of the kettlebell.  Either way you’ll need to choose a weight you can get to the wall and back with a reasonable amount of effort. Most will need to break up the walk of course but if you are only able to move a few steps at a time and dropping the objects, you may have gone too heavy.  The push-ups are high in number so a reasonable scaling option will be important.  A strict movement like the push-up will require some recovery at some point but whatever you are doing make sure you are actively pressing through the full range of motion if possible. The dumbbells introduce an added level of difficulty to the squat. If you are having trouble maintaining your center of gravity over your feet with the dumbbells, you may want to scale to a goblet squat to reinforce the proper squat mechanics.

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