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Warm Up: Mobility/Agility Drills then TBD
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Strength: Bench Press 5/40, 5/50, 5/60 *Deload Week
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WOD: 3 Rounds for time
200 Meter Run L1, 400 M Run L2, L3
21 Russian KB Swings - 35/26 L1
*21 Vertical Swings 53/35 L2, 70/53 L3*
12 Ring Rows L1, 12 Pull Ups L2, 6 Bar Mu's L3
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Accessory: 100 Russian KB Swings for time - 70/53
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Extra Credit : 1 Mile Run @ Moderate Pace
Please watch when you get a chance. This covers the common errors and of course shows proper technique for the standard Russian swing.