Wednesday – 100715

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Adam was a little anxious to put his bar away after the workout.

Warm-up/Injury Prevention
On your own, ride 3 minutes on the Assault Bike at a moderate pace. Then:
3 rounds NOT for time,
10 feet elevated ring rows
8 Hip thrusts with kettlebell (focus on squeezing the glutes and yes it is going to look like you are humping the KB)
6 kettlbell RDL’s (stand on a box if necessary to get an extra stretch)

After the warm-up, grab a band and spend 4 minutes doing a band distracted hip flexor stretch (2 minutes each leg).

Workout of the Day
“Helen WTF”

4 rounds for time:
400 meter run
21 kettlebell swings (70/53)
12 burpee chest-to-bar pull-ups

For the burpee pull-ups, you must pick a bar you have to jump to in order to complete the pull-up.  6 inches or more above your reach will be the standard.

Post your scores to the Whiteboard.

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