Ballston CrossFit » Wednesday, July 23, 2014
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Wednesday, July 23, 2014

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar TONIGHT at 8:30pm!

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Fitness & performance:
50 pull ups for time

 

Fitness:
AMRAP 12:

  • 2 kettlebell swings, 24/16
  • 2 wallball shots, 20/14
  • 4 kettlebell swings, 24/16
  • 4 wallball shots, 20/14
  • 6 kettlebell swings, 24/16
  • 6 wallball shots, 20/14

*Continue to add two reps to each movement until the twelve minutes are complete.

Performance:
AMRAP 12:

  • 2 kettlebell swings, 32/24
  • 2 wallball shots, 20/14
  • 4 kettlebell swings, 32/24
  • 4 wallball shots, 20/14
  • 6 kettlebell swings, 32/24
  • 6 wallball shots, 20/14

*Continue to add two reps to each movement until the twelve minutes are complete.

 

Finisher: time to work on goats

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One Comment
  1. Shaun Sleeper Reply
    I stayed after the 7:30pm WOD and went through the progressions with Joe Chen for Double Unders and it was a huge help and I saw immediate results. Thanks for the practice time and to Joe for taking the time.

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