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WOD

13
Oct

WOD

10/14/13
Announcements

Last week of the performance challenge! There will be an Evviva Potluck, Saturday Oct. 19th at 12 pm to celebrate! We will also be re-testing the Challenge WOD starting at 8:30am Saturday so work through this last week and bring your A-game!

Technique week! More focus on technique and skills and expect to see lighter loads in the conditioning WODs.

Still room in the Evviva Turkey Meet November 23rd. Make sure your registration forms are in before Nov. 16th!
Strength
7 min EMOM: Dips
Choose reps. No more than 30 sec of work, no max effort sets. Focus of kipping.
Conditioning
For time:

  • 30 Kettlebell snatches (alternate arms every 5 reps)
  • 400 m run
  • 30 Kettlebell swings
  • 400 m run
  • 30 Goblet squats
  • 400 m run

L1: 53/35  L2: 35/25   L3: 25/15, Dumbbell snatches
[youtube=http://www.youtube.com/watch?v=n_3FUHQJOYk]
[youtube=http://www.youtube.com/watch?v=6l2Iu26oWW8]