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June 9, 2015

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds. 

WOD

5 Rounds of 2 minutes at each station

2 Minutes of

5 Ring Dips
10 Kettlebell Swings 32/24kg

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minutes of work at each station. We start with 2 minutes of ring dips and kettlebell swings. Perform push-ups or use a band if you are unable to perform ring dips.   Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.

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