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14th August 2018

WOD WOD, August 15, 2018

Uncle Chip Chip

Accessory
KB WOD Primer

In Pairs : 12 Minute AMRAP for quality

8 x Double KB Z Press – Light
30 Second Double KB FR Support – Heavy
8 x Double KB Power Rows – Light
8 x Double KB Front Squat – Light

Movement for Movement

*Use same KB’s for press / Squat / Rows

Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 Minutes

20 x Wall Balls 20/10 pound
10 x HSPU
20 x KB Swings 24 / 16 kg
10 x HSPU
20 x Box Jumps 24/20"
REST 90 Seconds

OPTIONS:

WB : Reduce Load / Goblet Squat
HSPU : 1 x Ab Mat , Push Up / Plate Push up
Swing : Reduce Load / Russian
Box Jump : Step Up

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