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Friday, August 19

[wod date=”2016-8-19″]

A fun AMRAP. As far as you can go in 10 minutes couplet, with a heavy load + Gymnastics movement. The Front Squat needs to be taken from the ground — you can Squat Clean the first rep. Top performers should aim to get 10+ rounds.

Beyond RXD

As many reps as possible in 20 minutes:
500m Row
25 KB swing (53/35)
25 GHD sit ups

NOTE: Goal is to get 4+ rounds, so consider doing the GHD sit ups to parallel instead of the full ROM if you think those will slow you down too much. The KB swings are full ROM to overhead and should be done unbroken, if possible. It will be easy to go slow on the row, pick a pace and hold yourself to it.

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