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CrossFit 513 United

crossfit downtown Cincinnati

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Last WOD of 2014!

December 31, 2014

A.
Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes between each set

Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees

 

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