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OUR BLOG

Iron Fist

By brett kokoruda | In WOD | on January 6, 2018

Part A:

‘Tailpipe’

Teams of Two

3 Rounds

Partner A: 250m Row

Partner B: Double KB Front Rack Hold (53/35)

*Partner A rows while Partner B holds. If Partner B puts the KBs down, Partner A must stop.

Part B:

Teams of Two

-One Partner at a Time-

AMRAP25

 

50 Double unders

10 Pullups*

4 Manmakers(50/35)

ADV:(5 MU)

*scale movements appropriately. You should not be breaking these movements up into too many sets. The work interval should be fast with minimal resting.

Part C:

5-7 minutes of focused lower body foam rolling

 

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