141029

Pre-Wod:
A.
10 minute Class Sled Push

B.
Rope Climb Technique: Foot Holds & Jumping

Workout of the day for Wednesday, October 29th, 2014:

Deadlift 5-5-5-5-5 reps*

*Ladies doing the gauntlet on Saturday: Instead of working up to a heavy 5-Rep deadlift today, use today to go through some of the moves, work on efficient movement & improving your form and transition times!
• 1a: Work on fast burpee box jump overs, pull the kettle bell down to speed up Russian KB Swings. Minimize your grip on the hang snatches, work on snatches without press-outs, remember press-outs will be no-reps!
• 2: Work on hook grip and getting under the bar for your cleans.
• 3a: Minimize grip on hang cleans and pullup bar and rower!
• 4: Work on your rope climbs (even if in scaled division)

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