Wednesday 4.23.14

video
This wouldn't count as a made lift, but I like Tamera's effort to stay with the lift!

Skill: Ring Dip
     •Advanced x50 in as few sets as possible (Rx)
     •Intermediate 25-40 in as few sets as possible (lightest band or unassisted)
     •Beginner 20-30 in as few sets as possible (Assisted)

WOD: One Minute On...One Minute Off...for 10 minutes.
- 30 Kettlebell Swings (53/ 35#)

* You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
* If any penalty is counted, perform 500m row at the end of the workout for each penalty
* These will be full swings.  If you find you are unable to maintain the 30 reps for more than 2 rounds, then drop to Russian Swings before lowering the weight.
* If you are finishing too quickly each round (around 45-50 sec), then move up a KB weight.

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