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November 8, 2014

WOD

5 Rounds for Time

12 Push Press 115/75lbs
15 Russian Kettlebell Swing 32/24kg
400M Run

Workout notes: The benchmark for this workout is a heavier swing than you might normally see.  Take this opportunity to step out of your comfort zone a bit and try a little bit heavier kettlebell if you think you are ready.  If it’s your first attempt at a heavier kettlebell just swing the kettlebell to eye level for each rep rather than going overhead.  You’ll be doing plenty of overhead work with the push press.  The run can act as recovery for the two arm movements so keep the pace up and get right on the barbell when you get back from the run.

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