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December 31, 2016

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Normal Class Hours Today. The gym will be CLOSED tomorrow. Have a safe and fun New Years Eve! [/creativ_alertbox]

WOD

for time

50 Chest-To-Bar Pull-Ups
50 Deadlifts 225/155lb
100 Air-Squats
100 Kettlebell Swings 32/24kg

It’s the last workout of 2016! This workout is a chipper.  You will start with a large set of Chest-to-bar Pull-Ups, scale to chin over bar pull-ups if needed or ring rows, jumping pull-ups or banded pull-ups. You should be able to complete small sets to get through the 50 reps with whatever scaling option you choose.  You will then move on to a set of 50 Deadlifts. The weight here should be a medium weight for you, meaning you could do sets throughout the full 50 without having to resort to singles.  Find a consistent pace to move through the air squats as quick and smooth as possible.  You will finish the workout with 100 Kettlebell Swings.  Make sure to choose a kettlebell that you can move safely with when fatigued.  Focus on keeping your chest up through the movement and use your legs and hips to drive the kettlebell overhead.

 

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