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Wednesday 150401

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The scene from 15.5 on Saturday.
Remember that this Saturday is Bring-A-Friend Day at our 8AM & 9AM classes. Rumor has it there will be bigger teams than usual for this one which should make it lots of fun!

Sign up here and have your friends do the same please.

SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. Deadlift, build to a heavy single w/perfect technique in 12 min
+
For time:
800m run buy-in, then
5 rounds for time:
5 deadlifts, 245/160, 205/135, 185/125
15 box jump overs, 24/20"
50 double unders or 100 single unders

Notes:

- do not compromise back for sake of deadlift
- don't go crazy on the run, especially if it's been 6 months since you have run; just get through it before the 5 rounds
- 20 min cut-off for metcon

Performance

A. Deadlift, build to a heavy single w/perfect technique in 12 min

+
For time:
800m run buy-in, then
5 rounds:
5 deadlifts, 295/195
15 box jump overs, 24/20"
50 double unders

Notes:

- do not compromise back for sake of deadlift
- 1RM deadlift should be at least 365/245 in order to safely use 295/195 in metcon
- 20 min cut-off for metcon

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