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March 27, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Congratulations to all of you that completed all 5 Open Workouts!! We are so proud and inspired by all of you!! If you haven’t completed 17.5 yet, your last chance is today during morning Open Gym. Don’t forget to get your scores in by 5pm!! [/creativ_alertbox]

Skill

EMOM for 10 minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk. When returning the bar to your shoulders make sure to catch it with a soft knee to avoid the bar coming crashing down on you.

WOD

4 rounds for time
12 Kettlebell Swings 32/24kg
8 Kettlebell Goblet Lunge Steps 32/24kg
200m Run

Workout Notes: Today’s workout is a pretty simple triplet.  The lunge portion will most likely be the most difficult. Make sure to test out both the swing and the lunge with the kettlebell you choose.  You will want to be able to get both movements done in 2 sets or less when you are fresh with the weight you choose. It is not a terribly high volume of kettlebell swings today so don’t be afraid to choose a weight that challenges you.

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