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Guinea Pig Practice…8/28/14

In less than two weeks, over a DOZEN of our CFG Athletes will be competing in the Central Florida Throwdown. Today’s WOD is one that they will be faced with, so consider yourselves our guinea pigs so that we can gather data on how this WOD feels.
 
#Team Kera-171
A. Weightlifting:
15min to 1RM Bear Complex – (The standards for this bear complex are slightly different than normal. In essence, you need to get the bar off the ground, pass through a front squat, a back squat, and then get it locked out overhead after the back squat. We will demo plenty to be sure you understand whats expected of you!)
 
B. Skill Practice:
Rope Climbs –¬†practice them while you are resting between sets of the bear complex.
 
C. WOD:
CF Throwdown WOD 2
For Time:
50 Goblet Squat (53/35)
75 KB Swings (53/35)
200 Single Unders
RX+ Option:
30 Pistols (total)
75 KB Swings (70/53)
150 Double Unders
There is an 8-minute time cap on this.
If you want to do RX+, you MUST be able to meet all movement standards!
 

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