Wednesday 171227

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WOD

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Complete every minute on the minute for 20:00:

10 Kettlebell Front Rack Cossack Squats

5/5 Single Arm Ring Row (3 second lower per rep)

3 Box Jumps, 36″/30″

5/5 Kneeling Kettlebell Press, 55#/35#

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Accessory Work

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Complete 5 rounds NOT for time of:

1 Legless Rope Climb + 5 Toes-to-Bar

Go immediately to the T2B from the climbs!

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Noah mind tricks!

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Today’s EMOM!

EMOMs are a great way to get in a specific amount of work. We know you want to know how we’ll score this thing today so here it is: if you do the specified number of reps, you get a 20 for each minute. You do 20 minutes as prescribed, you get a 20RX.

Now for the goals of today. We want the focus on quality movement over speed. Each movement is meant to be challenging yet consecutive. Take 0:30-0:45 seconds to complete the work for each set. Some of you will be challenged with range of motion on the kettlebell movements, especially the Cossack Squats. We want you to find a comfortable limit and use that for the range of motion. With the height of the box jump you want to challenged by it but not be stopped by the height. Go big! With the kettlebell press, we want it to be clean so adjust the weight as needed.

Today you get to experience several movements not routinely seen in WODs. Enjoy the challenge and make some gains!

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