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Friday 4.21.17 Workout of the Day

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Strength/Skill Work:

Every 90 Seconds for 10 Sets: (5 Rounds)

Set 1: 6-8 DB Bent Over Row 21X1 Tempo (Per Arm – Build in Weight)

Set 2: 6-8 Push Press with 2 Second Pause Overhead (From the rack)

“Double or Nothing”

10 Min AMRAP:

60 Double Unders S(30 Dubs/150 Singles)

30 Russian KB Swings S(53/44) RX(70/53)

15 Ring Push Ups S(10 Ring Push Ups)

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WOD Tips:

-Keeping up with the theme from the last couple Fridays, today’s focus is on building upper body pulling and pushing strength. We are keeping the same format for

the strength/skill work, but adding an additional round into the mix. For both the rows and the push press, the tempo is the most important part of this. Challenge

yourself on the weight, but don’t allow yourself to short the tempo. Start a lighter with 8 reps per set and add a little weight each set as long as you can still perform

at least 6 quality reps each time.

-“Double or Nothing” will be a short conditioning finisher to the strength work. This should be a lighter workout where you can do big sets throughout. Choose

weights and reps that you believe you can do unbroken for a couple rounds. The goal is to get at least 3 rounds in 10 minutes.