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January 8, 2015




Work up to a strong double. After your general warm up. start light and increase in small increments. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.



3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.

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