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Friday, September 9

[wod date=”2016-9-9″]

The majority of this session is set aside to really focus on the Clean positions — at a light load, moderate load and heavy load. We’re really going to take the time in the prep to drill positions and get you moving well.

During Part 1, you can cannot put the bar on the ground. You need to perform all three reps in a row for it to count. For Part 2, You can put the Bar down whenever You need to.

Beyond RXD

For time:
40-30-20-10
Wallball (20/14)
Toes to bar

Rest until the 15 minute mark

For time:
40-30-20-10
KB swing (53/35)
Wallball (20/14)

NOTE: Goal is finish each couplet in under 10 minutes. Try for unbroken wallballs throughout both sections. Break up the other movements as needed so you can maintain those big sets on the Wallball; the second round of 40 and 30 are where you will really need to focus!

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