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March 19, 2017

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Yesterday was so much fun! You all smashed 17.4! If you still need to get the workout done you can come in today at 1pm or tomorrow during morning Open Gym times. Ask a friend from classes to judge you and get some points for your team! #earlybirds #nightowls  [/creativ_alertbox]

WOD

For time
40 One Arm Kettlebell Snatches 24/16kg
1,000m Run
40 One Arm Kettlebell Push Press 24/16kg
1,000m Run
40 One Arm Kettlebell Thrusters 24/16kg

Workout Notes: Before today’s workout spend some time mastering the 3 kettlebell movements for today.  You will start and end the workout with the tougher movements. Initiate the kettlebell snatch very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before punching out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor between reps, each rep is initiated from the hang.  For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention to your shoulder position, you will want your shoulder turned in with your fist close to your body and rotate out as you go overhead. For all 3 movements you can break up the 40 reps however you want but distribute the work evenly across both arms.  If you can do 10 reps unbroken with the Rx’d weight for all 3 movements feel free to scale up to a heavier kettlebell!  If you can’t find the kettlebell weight that works for you feel free to use a dumbbell.

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