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September 9, 2016

Skill 

Overhead Squat

3-3-3-3-3

Work up to a light to moderate load and perform 3 repetitions at a time.  The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the entire range of motion in each rep. If you have trouble with this movement or are new to the overhead squat stay light and focus on the mechanics of the lift.

WOD

AMRAP in 10 minutes

10 Left Arm Kettlebell Swings 32/24 kg *
10 Right Arm Kettlebell Swings 32/24 kg *
40 Air Squats

*one arm swings are performed to chest height with the arm parallel to the floor

Workout notes: The one arm kettlebell swing increases the difficulty of the movement so you will likely feel a stronger metabolic stimulus than you would if you performed the swing with two arms.  The one arm swing has the same mechanics as the two arm swing but you will terminate at chest height, with your arm roughly parallel to the floor. Use your best effort to not to let the height of the kettlebell drop in the later rounds as you get tired. Use the same explosive hip drive to achieve the necessary height during every round and rest if you need to.

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