Monday September 26, 2016

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(Julia is working her pulling power by substituting ring rows for pull-ups during a WOD last week.  Ring Rows are an excellent way to really dial in your pull-ups and muscle-ups.  Add it to your grunt work this week and see what happens!)

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3 x 80,85,90% of your 1RM

**In between sets, complete 3 bridge-ups (if you choose the last variation, please do 10 reps) and 3 skin the cats

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Level 1 & 2 WOD:

Every other minute for 10 minutes:
30 Kettlebell Swings (L2-70,53) (L1=35,20)

**If you do not complete 30 swings in 1 minute, then count a penalty for yourself. You will go 1 minute on, 1 minute off, so push hard and work to get those reps. The penalty will be completed at the end of the workout.

Level 2 MODS:

MOD 1: (53,35)


Level 1 MODS:

MOD 1: (20,18)

MOD 2: (18,10#DB)