9.24.2014

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SWOD

-TABATA Abs

-Movement Review: Double KB Swing/Clean/Squats

WOD

Partner WOD

Alternating minutes Double KB complex Face off:

2 minutes of work/2 minutes of rest

Partner #1 completes AMCAP on Minutes: (0,4,8,12,16)

1 Double KB Swing

1 Double KB Clean

1 Double KB Squat/Press

Partner #2 then completes AMCAP on ODD Minutes: (2,6,10,14,18)

1 Double KB Swing

1 Double KB Clean

1 Double KB Squat/Press

Only full complexes count. If athlete fails rep on complex, then round does not count, and must be restarted in order for it to count.

*AMCAP (As Many Complexes As Possible)

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