January 30, 2014
THE WILD BUNCH BROKE OUT OF THE KID’S ROOM!
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WOD:
1000m Row
5 Squat Cleans
800m Run
10 Squat Cleans
500m Row
15 Squat Cleans
400m Run
20 Squat Cleans
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Weight:
Fitness: 115/75
Performance: 135/95
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Supplemental Performance Training:
KB Pause Swings
Four sets x 15 reps @ 70/53
*Pause at the top of the swing for a 2 count. In order to obtain this you must lock out elbows and have the KB perfectly vertical. We must obtain this position for competition.
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Air Dyne or Assault Bikes
30 seconds max effort & 30 seconds of rest for 10 minutes