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