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December 22, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox]

Skill 

EMOM for 8 Minutes
30 Seconds of Pull-Ups

Complete as much work as you can each round.  If you are new to kipping keep the number small and practice the timing.  If you are in the 2-3 rep range and having difficulty, making multiple attempts within the minute would be totally appropriate, this is skill practice!  If you are using a band make sure to perform dead hang pull-ups so you don’t use the rebound of the band to propel you upwards!

WOD

For time

21-15-9

Thrusters 95/65lbs
Kettlebell Swings 32/24kg

Workout notes: The workout has a low total rep count but the movements will be very anaerobic for most and therefore quite difficult.    The recommendation is a heavy kettlebell swing, if you have been swinging a lighter one for a while and feel like you are ready for a new challenge, use the low total rep count as an opportunity to bump up what you normally use.

 

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