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Saturday, August 17 2024

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MainSite WOD

For Time: (21min cap)

45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

400m Run

35 Kettlebell Swings

800m Run

25 Kettlebell Swings

1200m Run

15 Kettlebell Swings

Rest 2min Exactly (from finish)

“Finisher”

For Time: (6min cap)

600m Farmers Carry Kettlebells or Dumbbells

**Catch every time you stop to Rest, perform 5 Double Kettlebell/Dumbbell Deadlifts, before proceeding forward**

Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs

Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20

Core & Kettlebell Development

12 Kettlebell Turkish Get-ups (each arm)

24 Kettlebell Goblet Curls

24 Kettlebell Goblet Sit-up to Press

24 Back Extensions or Reverse Hypers

CFHSV RUNNING & ENDURANCE WOD:

600m run, rest 1 minute

6 x 100m sprint, 100m recovery walk between efforts

600m run, rest 1 minute

3 x 200m sprint, rest 30 seconds between efforts

600m run

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