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July 22, 2017

WOD

5 rounds of

3 minutes on 1 minute off

4 Deadlifts 225/155lb
8 Kettlebell Swings 32/24kg
24 Double Unders

Workout Notes: This workout will be scored similar to how you would score the infamous CrossFit classic “The Chief”.  Accumulate as many rounds and additional reps in each 3 minute period.  You will be working for a total of 15 minutes so consider this a longer workout and pace yourself early on. Scale the barbell and kettlebell load as well as the double under numbers to something you can sustain well into the workout.  You should be able to complete both your deadlifts and swings unbroken when the workout starts so choose a weight that allows you to do this.  If 24 double unders will take you longer than 30-40 seconds consider cutting the number in half.  If you do not yet have consistent double unders you can complete 24 single unders each round with a double under attempt every 6 jumps.

 

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